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BoostcampPNG

Spine-Safe 4-Day Hypertrophy Program Machine Based

by Ziad Khaled

Program Description

Hey fellow gym-goers! I created this 4-day machine-dominant hypertrophy program after recovering from an L4–L5 disc herniation. My goal was to get back in the gym, build muscle, and have fun without stressing my lower back. Why this program is different -No barbells, no heavy axial load: Protects your spine while still allowing hypertrophy. -Mostly machines: Focus on target muscles safely and effectively. -Neutral grip whenever possible: Reduces stress on shoulders, elbows, and lower back. -No lower-back exercises included: I follow a separate rehab program for my back. -Hypertrophy-focused: Designed to maximize muscle growth with safe, controlled sets. Who is this for -Anyone recovering from a back injury -Beginners or intermediate lifters returning after injury -People wanting to build muscle safely and confidently How to use it -Stick to the recommended sets and reps -Focus on good form and controlled tempo -Gradually increase weight or reps for progressive overload -Treat this as a recovery + muscle-building program, not a strength contest This program is about regaining confidence in the gym, training safely, and enjoying your workouts again. Once comfortable, you can move on to a progression plan to keep improving.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2025 04:52
  • Last Edited
    Nov 15, 2025 05:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
11.3%
Biceps
11.3%
Lats
10.8%
Chest
9.8%
Front Delts
9.3%
Middle Delts
8.4%
Hamstrings
4.8%
Glutes
4.4%
Rear Delts
3.4%
Quadriceps
3.3%
Calves
2.5%
Abductors
2.5%
Adductors
2.5%
Forearms
1.5%
Lower Back
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Seated Hamstring Curl
4
10-15 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Cable)
3
12-15 reps
-
4
Bicep Curl (Machine)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
4
Chest Press (Machine)
3 Sets
10-12 Reps
-
5
Pec Deck (Machine)
3 Sets
12-15 Reps
-
Day 2
1
Leg Extension
4 Sets
10-15 Reps
-
2
Seated Hamstring Curl
4 Sets
10-15 Reps
-
3
Seated Calf Raise
3 Sets
12-15 Reps
-
4
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
6
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
4
Bicep Curl (Machine)
3 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Tricep Extension (Machine)
3 Sets
10-12 Reps
-
Day 4
1
Incline Chest Press (Machine)
3 Sets
10-12 Reps
-
2
Chest Fly (Cable)
3 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
4
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
5
Seated Row (Cable)
3 Sets
10-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-