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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 09, 2025 03:20
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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