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No BS Hypertrophy 4 Day Split

by iammarpar
1 athletes joined
5.0
(1 rating)

Program Description

The program is designed for overall fitness development. With slight focus on back (pull up progression).

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2024 05:01
  • Last Edited
    Jun 18, 2025 09:23

Summary

Transform your physique with the No BS Hypertrophy 4 Day Split, an 8-week program designed for serious lifters ready to pack on muscle. This structured routine combines compound and isolation exercises, targeting every major muscle group to maximize growth and strength. With four dedicated training days each week, you'll engage in high-intensity workouts featuring bodyweight, machine, and free weight movements. Get ready to push your limits and achieve your hypertrophy goals with a no-nonsense approach that delivers results.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
8
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 3
1
Dip (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Wide Grip Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Supported Row (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Hanging Leg Raise
3 Sets
12-15 Reps
@9