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4DWK Busy Program

by Khoa N.

Program Description

For Busy People. This program utilize only max 4 sets a week / upto 2 sets per exercise per session to maximize muscle tension without overtraining. Allowing for better recovery during stressful or busy seasons. The work out only take 45-60 minutes x 4 days a week Can be adapted into 5 days a week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 10:47
  • Last Edited
    Jun 18, 2025 10:29

Summary

The 4DWK Busy Program is an 18-week strength training regimen designed for those with a packed schedule, featuring four focused workouts per week. This program emphasizes a balanced approach, incorporating dedicated pull, push, leg, and upper body days to maximize muscle engagement and growth. Each session is crafted to optimize your time in the gym, utilizing a mix of machines and free weights to build strength and endurance. Get ready to elevate your fitness journey with targeted workouts that fit seamlessly into your busy lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Chest
10.7%
Upper Back
10.7%
Front Delts
9.7%
Biceps
8.1%
Middle Delts
7.1%
Lats
6.4%
Quadriceps
5.9%
Hamstrings
5.9%
Glutes
5.7%
Forearms
4%
Abs
2.9%
Rear Delts
2.9%
Calves
2.4%
Adductors
1.4%
Lower Back
1.4%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
2 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
3
Single Arm Rear Delt Cable Fly
2 Sets
12 Reps
@8
4
Bicep Curl (Cable)
2 Sets
6-8 Reps
@9
5
Reverse Bicep Curl (Dumbbell)
1 Set
8 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
7
Shrug (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
4-5 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Chest Press (Machine)
2 Sets
8 Reps
@8
4
Tricep Extension (Machine)
2 Sets
6-8 Reps
@9
5
Single Arm Pushdown
2 Sets
12 Reps
@8
6
Chest Fly (Machine)
2 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8
3
Leg Press
2 Sets
8 Reps
@8
4
Calf Raise (Leg Press)
2 Sets
12 Reps
@8
5
Hanging Leg Raise
1 Set
AMRAP
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
12 Reps
@7.5
2
Lat Pulldown
1 Set
12 Reps
@7.5
3
Chest Press (Machine)
1 Set
12 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
12 Reps
@7.5
5
Incline Chest Press (Machine)
1 Set
12 Reps
@7.5
6
Alternating Dumbbell Curl
1 Set
12 Reps
@7.5
7
Tricep Extension (Barbell)
1 Set
12 Reps
@7.5
8
Reverse Bicep Curl (Dumbbell)
1 Set
12 Reps
@7.5
9
Single Arm Pushdown
1 Set
12 Reps
@7.5
10
Lateral Raise (Cable)
2 Sets
12 Reps
@7.5
11
Chest Fly (Machine)
1 Set
12 Reps
@7.5
12
Shrug (Dumbbell)
1 Set
12 Reps
@7.5