logo
BoostcampPNG

4 day full body

by Harlan Bair
1 athletes joined

Program Description

Lose fat, build muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 30, 2025 05:13
  • Last Edited
    Jun 18, 2025 09:41

Summary

Experience a comprehensive 12-week journey with the 4 Day Full Body program, designed to maximize your strength and muscle gains. This program includes four sessions per week, featuring compound lifts like the Barbell Squat and Deadlift, alongside targeted exercises such as Hammer Curls and Lat Pulldowns. Each workout is structured to challenge your limits while ensuring balanced development across all major muscle groups. Equip yourself with the tools to transform your physique and elevate your fitness game!
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
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
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@7
@8
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
-
-
3
Hammer Curl
4 Sets
8 Reps
-
4
Dip (Weighted)
3 Sets
10 Reps
-
5
Lat Pulldown
2 Sets
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Leg Extension
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Overhead Press (Barbell)
4 Sets
8 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
3 Sets
8 Reps
-
7
Leg Curl
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Box Jump
4 Sets
8 Reps
-
4
Step-Up (Weighted)
2 Sets
10 Reps
-
5
High Pull
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3A
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
8 Reps
-
5A
Band Pull Apart
3 Sets
10 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Lateral Banded Walk
1 Set
-