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BoostcampPNG

Total body 4 day split

by Matt P.

Program Description

Program for 4 days a week. Aiming for hitting all muscle groups with emphasis on chest and arms , starting each day with compound exercise and ending with an ab finisher.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 07:26
  • Last Edited
    Jun 18, 2025 09:24

Summary

Unleash your potential with this comprehensive 12-week Total Body 4 Day Split program, designed for those ready to elevate their fitness game. Targeting all major muscle groups, this program includes a balanced mix of barbell, dumbbell, and cable exercises to build strength and endurance. Train four days a week with structured workouts that progressively challenge you, ensuring consistent gains and improved performance. Perfect for lifters of all levels, this program will help you sculpt your physique and achieve your fitness goals.
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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
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-12 Reps
8-12 Reps
8-12 Reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
15-20 Reps
12-15 Reps
10-12 Reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-15 Reps
8-15 Reps
8-15 Reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
70%
75%
80%
9
Hanging Leg Raise
3 Sets
10-12 Reps
100%
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
5-6 Reps
5-6 Reps
5-6 Reps
40%
70%
75%
80%
2
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
65%
70%
75%
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
65%
70%
75%
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
50%
70%
72.5%
75%
6
Zottman Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
11-12 Reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
40%
65%
70%
75%
8
Face Pull
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
15-20 Reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
40%
70%
72.5%
75%
10
Cable Crunch
3 Sets
12-15 Reps
100%
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
45%
75%
80%
85%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
15-20 Reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-15 Reps
8-15 Reps
8-15 Reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
10-12 Reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
100%
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
40%
65%
70%
75%
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
10-12 Reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
40%
65%
70%
75%
7
Face Pull
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
15-20 Reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
70%
75%
80%
9
Plank
3 Sets
0.3-0.5 mins
100%