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Torso/limbs 4x hypertrophy

by Mateo Bosnjak
22 athletes joined

Program Description

Intermediate training program for hypertrophy and decent strength. 4 times a week with 2 times muscle frequency weekly pro muscle group. Feel free to change exercise if you don't like one. Best to do when bulking.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 08, 2024 07:58
  • Last Edited
    Jun 18, 2025 10:53

Summary

Unlock your potential with the Torso/Limbs 4x Hypertrophy program, a meticulously crafted 12-week journey designed for serious lifters. This four-day-a-week regimen targets your upper body and limbs, incorporating a blend of barbell, dumbbell, and machine exercises to maximize muscle growth and strength. Each session is structured to push your limits with progressive intensity, ensuring you build a powerful physique while honing your technique. Get ready to transform your training and achieve the results you’ve always wanted!
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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
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7.5
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9.5
5
Dip (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Meadow Row
1 Set
1 Set
12 Reps
10 Reps
@8
@9
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@9
8
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8.5
2
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
12 Reps
10 Reps
@8
@8.5
3
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@8
@8.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@8.5
5
Chest Fly (Machine)
2 Sets
15 Reps
@8
6
Standing Pullover (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8.5
7
Lateral Raise (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
8
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@7
@8.5
Day 4
1
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
2
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@8
@8
@8.5
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
4
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
5
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
6
Pendulum Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8
@8.5
7
Leg Press
1 Set
1 Set
15 Reps
15 Reps
@8
@9
8
Walking Lunge (Dumbbell)
1 Set
30 Reps
@9
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@8.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
@7
@9
5
Leg Curl
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@8
@8.5
7
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
8
Hanging Leg Raise
2 Sets
AMRAP
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