5.0
(1 rating)
Program Description
All rounder bodybuilding 4 day split
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 24, 2024 12:58
- Last EditedSep 02, 2024 12:53
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
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
2
Hammer Curl (Cable)
4
8-12 reps
3
Pec Deck (Machine)
4
8-12 reps
4
Incline Bench Press (Dumbbell)
3
5-10 reps
5
Bench Press (Barbell)
3
3-5 reps
6
Lateral Raise (Dumbbell)
4
8-12 reps
7
Reverse Pec Deck
4
10-15 reps
8
Neck Extension
4
10-20 reps
9
Shrug (Dumbbell)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Leg Curl
4
10-15 reps
3
Hip Adductor (Machine)
4
10-15 reps
4
Standing Calf Raise
4
15-20 reps
5
Tricep Pushdown (Cable)
4
8-12 reps
6
JM Press
3
8-12 reps
7
Cable Crunch
3
8-12 reps
8
Wide Grip Lat Pulldown
4
8-12 reps
9
High Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Incline Bench Press (Barbell)
3
6-10 reps
5
Chest Fly (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
4
10-15 reps
7
Rear Delt Row
4
8-12 reps
8
Neck Curl
4
5-10 reps
9
Shrug (Barbell)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Hip Adductor (Machine)
3
8-12 reps
4
Calf Raise (Smith Machine)
3
10-15 reps
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Row (Cable)
3
8-12 reps
8
Lat Pulldown
3
8-12 reps
9
Landmine Oblique Twist
4
10-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Barbell)4 Sets
8-12 Reps
2
Hammer Curl (Cable)4 Sets
8-12 Reps
3
Pec Deck (Machine)4 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)3 Sets
5-10 Reps
5
Bench Press (Barbell)3 Sets
3-5 Reps
6
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
7
Reverse Pec Deck4 Sets
10-15 Reps
8
Neck Extension4 Sets
10-20 Reps
9
Shrug (Dumbbell)3 Sets
15-20 Reps
Day 2
1
Hack Squat3 Sets
8-12 Reps
2
Leg Curl4 Sets
10-15 Reps
3
Hip Adductor (Machine)4 Sets
10-15 Reps
4
Standing Calf Raise4 Sets
15-20 Reps
5
Tricep Pushdown (Cable)4 Sets
8-12 Reps
6
JM Press3 Sets
8-12 Reps
7
Cable Crunch3 Sets
8-12 Reps
8
Wide Grip Lat Pulldown4 Sets
8-12 Reps
9
High Row3 Sets
8-12 Reps
Day 3
1
Bicep Curl (Cable)4 Sets
8-12 Reps
2
Hammer Curl4 Sets
8-12 Reps
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
4
Incline Bench Press (Barbell)3 Sets
6-10 Reps
5
Chest Fly (Cable)3 Sets
8-12 Reps
6
Lateral Raise (Cable)4 Sets
10-15 Reps
7
Rear Delt Row4 Sets
8-12 Reps
8
Neck Curl4 Sets
5-10 Reps
9
Shrug (Barbell)3 Sets
15-20 Reps
Day 4
1
Leg Press (45 Degrees)3 Sets
5-10 Reps
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
3
Hip Adductor (Machine)3 Sets
8-12 Reps
4
Calf Raise (Smith Machine)3 Sets
10-15 Reps
5
Single Arm Tricep Extension (Cable)4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
7
Seated Row (Cable)3 Sets
8-12 Reps
8
Lat Pulldown3 Sets
8-12 Reps
9
Landmine Oblique Twist4 Sets
10-15 Reps