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BoostcampPNG

Minimalist 4-day Upper/Lower Split

by Adam G.

Program Description

A simple yet effective training routine designed to build muscle without spending your entire life in the gym.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 09, 2025 03:13
  • Last Edited
    Aug 12, 2025 12:16

Summary

Unlock your strength potential with the Minimalist 4-day Upper/Lower Split program, designed for those who want a focused, efficient workout routine. Over 10 weeks, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups while maximizing your gym time. With just four training days per week, this program is perfect for building muscle and strength without unnecessary complexity. Get ready to elevate your fitness game and achieve your goals with straightforward, effective workouts!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.6%
Upper Back
10.2%
Hamstrings
10.2%
Abs
8.2%
Chest
8%
Triceps
7.6%
Glutes
7.4%
Lats
7.2%
Biceps
6.8%
Calves
6%
Front Delts
5.8%
Middle Delts
3.8%
Lower Back
3.6%
Rear Delts
3%
Forearms
0.8%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Seated Row (Cable)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Cable Crunch
2
8-15 reps
RPE 9
6
Plank
1
1-2 mins
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
3
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Face Pull
3
10-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Lunge (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
8-15 reps
RPE 9
6
Hollow Hold
1
0.5-1 mins
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
@9-10
@9-10
2
Pull-Up (Weighted)
2 Sets
AMRAP
@10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@9-10
4
Seated Row (Cable)
2 Sets
8-12 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6B
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
2
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9-10
3
Leg Curl
3 Sets
8-12 Reps
@9-10
4
Calf Raise (Machine)
3 Sets
10-15 Reps
@10
5
Cable Crunch
2 Sets
8-15 Reps
@9
6
Plank
1 Set
1-2 mins
@9-10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9-10
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9-10
3
Pec Deck (Machine)
2 Sets
10-15 Reps
@9-10
4
Lat Pulldown
2 Sets
8-12 Reps
@9-10
5
Face Pull
3 Sets
10-15 Reps
@10
6A
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
6B
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2
Lunge (Dumbbell)
2 Sets
8-12 Reps
@9-10
3
Leg Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
4
Calf Raise (Machine)
3 Sets
10-15 Reps
@10
5
Hanging Leg Raise
2 Sets
8-15 Reps
@9
6
Hollow Hold
1 Set
0.5-1 mins
@9-10