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4 Day Dial

by Charlie Bullock

Program Description

Unleash your potential with the 4 Day Dial program, a 12-week bodybuilding journey designed for intermediate lifters. This program focuses on maximizing muscle growth and strength through four targeted workouts each week, each lasting around 60 minutes. Utilizing a full gym setup, you'll engage in a variety of exercises that challenge your limits and promote balanced development. Get ready to dial in your training and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 07, 2025 04:04
  • Last Edited
    Dec 07, 2025 04:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
11.5%
Hamstrings
9.6%
Middle Delts
8.6%
Biceps
7.7%
Quadriceps
7.7%
Upper Back
6.7%
Chest
5.7%
Lats
5.7%
Glutes
5.7%
Rear Delts
4.8%
Abs
4.8%
Calves
3.8%
Forearms
2.4%
Abductors
1%
Lower Back
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4
Lying Leg Curl
2
10-15 reps
RPE 8-10
5
Pendulum Squat
2
6-8 reps
RPE 8-9
6
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Lat Pulldown
2
8-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9-10
1B
Leg Curl
2
10-15 reps
RPE 9-10
2
Leg Press
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
4
Deadlift (Barbell)
2
6-8 reps
RPE 8-9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-9
2
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9-10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
4A
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
2
Chin-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-10
@8-10
@8-10
4
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10
5
Pendulum Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@8-9
6
Standing Calf Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
Day 2
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
2
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
3
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
4
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
5
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
6
Abs Crunch (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
Day 3
1A
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
1B
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
3
Calf Raise (Leg Press)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
4
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@8-9
5
Leg Raise (Captain's Chair)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8-9
@8-9
2
Rear Delt Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
3A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
4A
Preacher Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4B
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10