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BoostcampPNG

4 day upper/lower split

by Lesavage
1 athletes joined

Program Description

To be a beast

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 02, 2026 01:13
  • Last Edited
    Mar 02, 2026 02:17
Muscle Engagement
Front
Back
MuscleSet
Abs
10.5%
Quadriceps
10%
Front Delts
9.5%
Glutes
8.4%
Chest
7.9%
Triceps
7.9%
Hamstrings
7.6%
Upper Back
6.3%
Forearms
6.3%
Biceps
5.5%
Lats
4.7%
Rear Delts
3.9%
Calves
3.2%
Middle Delts
3.2%
Adductors
2.6%
Lower Back
2.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Bodyweight Rows
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Pushups
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Hollow Hold
3
1 mins
RPE 7.5
6
Side Plank
3
1 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Single Leg Romanian Deadlift
3
-
3
Step-Up (Weighted)
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Seated Row (Machine)
3
-
5
Back Extension
3
-
6
Preacher Curl (Machine)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Seated Shoulder Press (Dumbbell)
3
-
10
Lateral Raise (Dumbbell)
3
-
11
Rear Delt Fly (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Lunge (Dumbbell)
3
-
3
Step-Up (Weighted)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Suitcase Carry
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
3
Bodyweight Rows
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
4
Incline Pushups
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
5
Hollow Hold
3 Sets
1 mins
@7.5
6
Side Plank
3 Sets
1 mins
@7.5
Day 2
1
Squat (Dumbbell)
3 Sets
-
2
Single Leg Romanian Deadlift
3 Sets
-
3
Step-Up (Weighted)
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Abs Crunch (Bodyweight)
3 Sets
-
6
Farmer's Walk (Weighted)
3 Sets
-
Day 4
1
Goblet Squat
4 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Step-Up (Weighted)
3 Sets
-
4
Single Leg Calf Raise (Weighted)
3 Sets
-
5
Suitcase Carry
3 Sets
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Seated Row (Machine)
3 Sets
-
5
Back Extension
3 Sets
-
6
Preacher Curl (Machine)
3 Sets
-
7
Hammer Curl (Dumbbell)
3 Sets
-
8
Dip (Assisted)
3 Sets
-
9
Seated Shoulder Press (Dumbbell)
3 Sets
-
10
Lateral Raise (Dumbbell)
3 Sets
-
11
Rear Delt Fly (Cable)
3 Sets
-