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BoostcampPNG

4 day bro split

by Zach D.
1 athletes joined

Program Description

1) Back and Triceps focus 2) Chest and Biceps focus 3) Rest Day 4) Leg Day 5) Dumbbell Only Supersets! 6) Cardio (30 minutes of moderate cardio) 7) Rest Day

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2025 01:29
  • Last Edited
    Mar 17, 2025 09:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
4
One Arm Bent Over Row
6
8-12 reps
RPE 9
5
Dip (Assisted)
3
5-10 reps
RPE 9
6A
Shrug Cable
3
12-15 reps
RPE 10
6B
Triceps Kickback (cable)
3
8-12 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
4-8 reps
4-8 reps
4-8 reps
RPE 5
RPE 6
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Shoulder Press Smith machine
3
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
12-20 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Decline Crunch
3
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
21s (Dumbbell)
3
8-12 reps
RPE 9
2B
French Press
3
8-12 reps
RPE 9
3A
Goblet Squat
3
8-12 reps
RPE 9
3B
Front Raise
3
8-12 reps
RPE 9
4A
Med Ball Slam
3
30-60 reps
RPE 10
4B
Weighted Sled
3
30-60 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
T-Bar Row
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@6
@9
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
4
One Arm Bent Over Row
6 Sets
8-12 Reps
@9
5
Dip (Assisted)
3 Sets
5-10 Reps
@9
6A
Shrug Cable
3 Sets
12-15 Reps
@10
6B
Triceps Kickback (cable)
3 Sets
8-12 Reps
@9
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10-25 Reps
@10
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
4-8 Reps
4-8 Reps
4-8 Reps
@5
@6
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Face Pull
3 Sets
12-15 Reps
@9
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9
5
Shoulder Press Smith machine
3 Sets
5-10 Reps
@10
6
Lateral Raise (Machine)
3 Sets
12-20 Reps
@10
7
Hammer Curl (Dumbbell)
3 Sets
5-10 Reps
@9
8
Decline Crunch
3 Sets
10-25 Reps
@10
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@6
@9
2
Hack Squat
3 Sets
8-12 Reps
@9
3
Leg Curl
3 Sets
12-15 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@9
6
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
Day 4
1A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@9
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2A
21s (Dumbbell)
3 Sets
8-12 Reps
@9
2B
French Press
3 Sets
8-12 Reps
@9
3A
Goblet Squat
3 Sets
8-12 Reps
@9
3B
Front Raise
3 Sets
8-12 Reps
@9
4A
Med Ball Slam
3 Sets
30-60 Reps
@10
4B
Weighted Sled
3 Sets
30-60 Reps
@10