logo
BoostcampPNG

SPLIT 4 JO

by Gabriel T.
2 athletes joined

Program Description

Strenght

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 21, 2024 11:09
  • Last Edited
    Jun 18, 2025 11:02

Summary

Embark on a transformative 12-week journey with SPLIT 4 JO, designed for those ready to elevate their strength and physique. This 4-day program strategically targets back, biceps, and legs, blending compound and isolation exercises to maximize muscle growth and endurance. Each session includes a unique mix of movements, ensuring you stay engaged while pushing your limits. With a focus on effective rest-pause techniques, you'll build strength and achieve results faster than ever. Get ready to redefine your workout routine!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.8%
Triceps
12.3%
Upper Back
11.1%
Biceps
10.9%
Chest
10.8%
Middle Delts
9.8%
Lats
8%
Quadriceps
6.7%
Hamstrings
5.9%
Glutes
3.6%
Forearms
2.1%
Lower Back
1.7%
Abs
1.5%
Rear Delts
1%
Adductors
0.6%
Abductors
0.3%
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
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 Press (Machine)
4
16-20 reps
-
2
Incline Bench Press (Smith Machine)
3
16-20 reps
-
3
Cable Crossover
3
16-20 reps
-
4
Tricep Pressdown
4
16-20 reps
-
5
Tricep Extension (Machine)
3
16-20 reps
-
6
Shoulder Press (Machine)
4
16-20 reps
-
7
Lateral Raise (Machine)
3
16-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Tricep Pressdown
4
12-15 reps
-
5
Tricep Extension (Machine)
3
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
9-11 reps
-
2
Incline Bench Press (Smith Machine)
3
9-11 reps
-
3
Cable Crossover
3
9-11 reps
-
4
Tricep Pressdown
4
9-11 reps
-
5
Tricep Extension (Machine)
3
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Chest Press (Machine)
4
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5
Cable Crossover
3
6-8 reps
-
6
Tricep Pressdown
4
6-8 reps
-
7
Tricep Extension (Machine)
3
6-8 reps
-
8
Shoulder Press (Machine)
4
6-8 reps
-
9
Lateral Raise (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
16-20 reps
-
2
Incline Bench Press (Smith Machine)
3
16-20 reps
-
3
Cable Crossover
3
16-20 reps
-
4
Tricep Pressdown
4
16-20 reps
-
5
Tricep Extension (Machine)
3
16-20 reps
-
6
Shoulder Press (Machine)
4
16-20 reps
-
7
Lateral Raise (Machine)
3
16-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Tricep Pressdown
4
12-15 reps
-
5
Tricep Extension (Machine)
3
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
9-11 reps
-
2
Incline Bench Press (Smith Machine)
3
9-11 reps
-
3
Cable Crossover
3
9-11 reps
-
4
Tricep Pressdown
4
9-11 reps
-
5
Tricep Extension (Machine)
3
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
6-8 reps
-
3
Cable Crossover
3
6-8 reps
-
4
Tricep Pressdown
4
6-8 reps
-
5
Tricep Extension (Machine)
3
6-8 reps
-
6
Shoulder Press (Machine)
4
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
16-20 reps
-
2
Incline Bench Press (Smith Machine)
3
16-20 reps
-
3
Cable Crossover
3
16-20 reps
-
4
Tricep Pressdown
4
16-20 reps
-
5
Tricep Extension (Machine)
3
16-20 reps
-
6
Shoulder Press (Machine)
4
16-20 reps
-
7
Lateral Raise (Machine)
3
16-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Tricep Pressdown
4
12-15 reps
-
5
Tricep Extension (Machine)
3
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
9-11 reps
-
2
Incline Bench Press (Smith Machine)
3
9-11 reps
-
3
Cable Crossover
3
9-11 reps
-
4
Tricep Pressdown
4
9-11 reps
-
5
Tricep Extension (Machine)
3
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
6-8 reps
-
3
Cable Crossover
3
6-8 reps
-
4
Tricep Pressdown
4
6-8 reps
-
5
Tricep Extension (Machine)
3
6-8 reps
-
6
Shoulder Press (Machine)
4
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16-20 reps
-
2
Wide Grip Lat Pulldown
3
16-20 reps
-
3
Seated Row (Cable)
3
16-20 reps
-
4
Preacher Curl (Barbell)
4
16-20 reps
-
5
Incline Curl (Dumbbell)
3
16-20 reps
-
6
Leg Extension
4
16-20 reps
-
7
Leg Curl
3
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Preacher Curl (Barbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Leg Extension
4
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Preacher Curl (Barbell)
4
9-11 reps
-
5
Incline Curl (Dumbbell)
3
9-11 reps
-
6
Leg Extension
4
9-11 reps
-
7
Leg Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Preacher Curl (Barbell)
4
6-8 reps
-
5
Incline Curl (Dumbbell)
3
6-8 reps
-
6
Leg Extension
4
6-8 reps
-
7
Leg Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
16-20 reps
-
2
Wide Grip Lat Pulldown
3
16-20 reps
-
3
Seated Row (Cable)
3
16-20 reps
-
4
Preacher Curl (Barbell)
4
16-20 reps
-
5
Incline Curl (Dumbbell)
3
16-20 reps
-
6
Leg Extension
4
16-20 reps
-
7
Lying Leg Curl
3
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Preacher Curl (Barbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Leg Extension
4
12-15 reps
-
7
Lying Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Preacher Curl (Barbell)
4
9-11 reps
-
5
Incline Curl (Dumbbell)
3
9-11 reps
-
6
Leg Extension
4
9-11 reps
-
7
Lying Leg Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Preacher Curl (Barbell)
4
6-8 reps
-
5
Incline Curl (Dumbbell)
3
6-8 reps
-
6
Leg Extension
4
6-8 reps
-
7
Lying Leg Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16-20 reps
-
2
Wide Grip Lat Pulldown
3
16-20 reps
-
3
Seated Row (Cable)
3
16-20 reps
-
4
Preacher Curl (Barbell)
4
16-20 reps
-
5
Incline Curl (Dumbbell)
3
16-20 reps
-
6
Leg Extension
4
16-20 reps
-
7
Leg Curl
3
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Preacher Curl (Barbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Leg Extension
4
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Preacher Curl (Barbell)
4
9-11 reps
-
5
Incline Curl (Dumbbell)
3
9-11 reps
-
6
Leg Extension
4
9-11 reps
-
7
Leg Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Preacher Curl (Barbell)
4
6-8 reps
-
5
Incline Curl (Dumbbell)
3
6-8 reps
-
6
Leg Extension
4
6-8 reps
-
7
Leg Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
16-20 reps
-
2
Lateral Raise (Dumbbell)
3
16-20 reps
-
3
Front Raise
3
16-20 reps
-
4
Shrug (Barbell)
4
16-20 reps
-
5
Upright Row (Cable)
3
16-20 reps
-
6
Incline Chest Press (Machine)
4
16-20 reps
-
7
Chest Fly (Machine)
3
16-20 reps
-
8
Skull Crusher (Dumbbell)
4
16-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Upright Row (Cable)
3
12-15 reps
-
6
Incline Chest Press (Machine)
4
12-15 reps
-
7
Chest Fly (Machine)
3
12-15 reps
-
8
Skull Crusher (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Shrug (Barbell)
4
9-11 reps
-
5
Upright Row (Cable)
4
9-11 reps
-
6
Incline Chest Press (Machine)
4
9-11 reps
-
7
Chest Fly (Machine)
3
9-11 reps
-
8
Skull Crusher (Dumbbell)
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Shrug (Barbell)
4
6-8 reps
-
5
Upright Row (Cable)
3
6-8 reps
-
6
Incline Chest Press (Machine)
4
6-8 reps
-
7
Chest Fly (Machine)
3
6-8 reps
-
8
Skull Crusher (Dumbbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
16-20 reps
-
2
Lateral Raise (Dumbbell)
3
16-20 reps
-
3
Front Raise
3
16-20 reps
-
4
Shrug (Barbell)
4
16-20 reps
-
5
Upright Row (Cable)
3
16-20 reps
-
6
Incline Chest Press (Machine)
4
16-20 reps
-
7
Chest Fly (Machine)
3
16-20 reps
-
8
Skull Crusher (Dumbbell)
4
16-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Upright Row (Cable)
3
12-15 reps
-
6
Incline Chest Press (Machine)
4
12-15 reps
-
7
Chest Fly (Machine)
3
12-15 reps
-
8
Skull Crusher (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Shrug (Barbell)
4
9-11 reps
-
5
Upright Row (Cable)
3
9-11 reps
-
6
Incline Chest Press (Machine)
4
9-11 reps
-
7
Chest Fly (Machine)
3
9-11 reps
-
8
Skull Crusher (Dumbbell)
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Shrug (Barbell)
4
6-8 reps
-
5
Upright Row (Cable)
3
6-8 reps
-
6
Incline Chest Press (Machine)
4
6-8 reps
-
7
Chest Fly (Machine)
3
6-8 reps
-
8
Skull Crusher (Dumbbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
16-20 reps
-
2
Lateral Raise (Dumbbell)
3
16-20 reps
-
3
Front Raise
3
16-20 reps
-
4
Shrug (Barbell)
4
16-20 reps
-
5
Upright Row (Cable)
3
16-20 reps
-
6
Incline Chest Press (Machine)
4
16-20 reps
-
7
Chest Fly (Machine)
3
16-20 reps
-
8
Skull Crusher (Dumbbell)
4
16-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Upright Row (Cable)
3
12-15 reps
-
6
Incline Chest Press (Machine)
4
12-15 reps
-
7
Chest Fly (Machine)
3
12-15 reps
-
8
Skull Crusher (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Shrug (Barbell)
4
9-11 reps
-
5
Upright Row (Cable)
3
9-11 reps
-
6
Incline Chest Press (Machine)
4
9-11 reps
-
7
Chest Fly (Machine)
3
9-11 reps
-
8
Skull Crusher (Dumbbell)
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Shrug (Barbell)
4
6-8 reps
-
5
Upright Row (Cable)
3
6-8 reps
-
6
Incline Chest Press (Machine)
4
6-8 reps
-
7
Chest Fly (Machine)
3
6-8 reps
-
8
Skull Crusher (Dumbbell)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16-20 reps
-
2
Romanian Deadlift (Barbell)
3
16-20 reps
-
3
Leg Press (45 Degrees)
3
16-20 reps
-
4
Chest Supported Row (Machine)
4
16-20 reps
-
5
Standing Pullover (Cable)
3
16-20 reps
-
6
Hammer Curl
4
16-20 reps
-
7
Bicep Curl (Machine)
3
16-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Chest Supported Row (Machine)
4
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
9-11 reps
-
2
Romanian Deadlift (Barbell)
3
9-11 reps
-
3
Leg Press (45 Degrees)
3
9-11 reps
-
4
Chest Supported Row (Machine)
4
9-11 reps
-
5
Standing Pullover (Cable)
3
9-11 reps
-
6
Hammer Curl
4
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Chest Supported Row (Machine)
4
6-8 reps
-
5
Standing Pullover (Cable)
3
6-8 reps
-
6
Hammer Curl
4
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
16-20 reps
-
2
Romanian Deadlift (Barbell)
3
16-20 reps
-
3
Leg Press (45 Degrees)
3
16-20 reps
-
4
Chest Supported Row (Machine)
4
16-20 reps
-
5
Straight Arm Pulldown
3
16-20 reps
-
6
Hammer Curl
4
16-20 reps
-
7
Bicep Curl (Machine)
3
16-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Chest Supported Row (Machine)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
9-11 reps
-
2
Romanian Deadlift (Barbell)
3
9-11 reps
-
3
Leg Press (45 Degrees)
3
9-11 reps
-
4
Chest Supported Row (Machine)
4
9-11 reps
-
5
Straight Arm Pulldown
3
9-11 reps
-
6
Hammer Curl
4
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Chest Supported Row (Machine)
4
6-8 reps
-
5
Straight Arm Pulldown
3
6-8 reps
-
6
Hammer Curl
4
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
16-20 reps
-
2
Romanian Deadlift (Barbell)
3
16-20 reps
-
3
Leg Press (45 Degrees)
3
16-20 reps
-
4
Chest Supported Row (Machine)
4
16-20 reps
-
5
Standing Pullover (Cable)
3
16-20 reps
-
6
Hammer Curl
4
16-20 reps
-
7
Bicep Curl (Machine)
3
16-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Chest Supported Row (Machine)
4
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9-11 reps
-
2
Romanian Deadlift (Barbell)
3
9-11 reps
-
3
Leg Press (45 Degrees)
3
9-11 reps
-
4
Chest Supported Row (Machine)
4
9-11 reps
-
5
Standing Pullover (Cable)
3
9-11 reps
-
6
Hammer Curl
4
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Chest Supported Row (Machine)
4
6-8 reps
-
5
Standing Pullover (Cable)
3
6-8 reps
-
6
Hammer Curl
4
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Dumbbell Row
4 Sets
16-20 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
16-20 Reps
-
3
Seated Row (Cable)
3 Sets
16-20 Reps
-
4
Preacher Curl (Barbell)
4 Sets
16-20 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
16-20 Reps
-
6
Leg Extension
4 Sets
16-20 Reps
-
7
Leg Curl
3 Sets
16-20 Reps
-
Day 4
1
Squat (Smith Machine)
4 Sets
16-20 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
16-20 Reps
-
3
Leg Press (45 Degrees)
3 Sets
16-20 Reps
-
4
Chest Supported Row (Machine)
4 Sets
16-20 Reps
-
5
Standing Pullover (Cable)
3 Sets
16-20 Reps
-
6
Hammer Curl
4 Sets
16-20 Reps
-
7
Bicep Curl (Machine)
3 Sets
16-20 Reps
-
Day 1
1
Chest Press (Machine)
4 Sets
16-20 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
16-20 Reps
-
3
Cable Crossover
3 Sets
16-20 Reps
-
4
Tricep Pressdown
4 Sets
16-20 Reps
-
5
Tricep Extension (Machine)
3 Sets
16-20 Reps
-
6
Shoulder Press (Machine)
4 Sets
16-20 Reps
-
7
Lateral Raise (Machine)
3 Sets
16-20 Reps
-
Day 3
1
Shoulder Press (Machine)
4 Sets
16-20 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
16-20 Reps
-
3
Front Raise
3 Sets
16-20 Reps
-
4
Shrug (Barbell)
4 Sets
16-20 Reps
-
5
Upright Row (Cable)
3 Sets
16-20 Reps
-
6
Incline Chest Press (Machine)
4 Sets
16-20 Reps
-
7
Chest Fly (Machine)
3 Sets
16-20 Reps
-
8
Skull Crusher (Dumbbell)
4 Sets
16-20 Reps
-