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4 day split

by Andy S.

Program Description

Full range of motion and work to failure

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2024 03:59
  • Last Edited
    Jun 18, 2025 09:03

Summary

Unleash your strength with this comprehensive 12-week, 4-day split program designed for serious lifters. Each week, you'll tackle focused upper and lower body workouts that combine compound and isolation exercises, ensuring balanced muscle development and strength gains. Expect to engage in a variety of movements, including bench presses, squats, and pull-ups, all tailored to push your limits. With a full gym setup, this program is perfect for those ready to elevate their training and achieve impressive results. Get ready to transform your physique and build lasting power!
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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
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
4
Preacher Curl (Barbell)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Iso Lateral Plate Loaded)
3 Sets
6-8 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-8 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@10
4
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
5
Overhead Extension (EZ Bar)
2 Sets
8-10 Reps
@10
6
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-8 Reps
@10
7
AD Press (Smith Machine)
3 Sets
6-8 Reps
@10
8
Dip (Weighted)
3 Sets
6-8 Reps
@10
Day 2
1
Leg Curl
2 Sets
8-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
6
Single Arm Row (Dumbbell)
3 Sets
6-8 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-10 Reps
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Iso Lateral Machine)
3 Sets
6-8 Reps
@10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3 Sets
6-8 Reps
@10
3
Reverse Pec Deck
2 Sets
6-8 Reps
@10
4
Preacher Curl (Plate Loaded)
3 Sets
6-8 Reps
@10
5
Bicep Curl (Cable - EZ Bar)
2 Sets
6-8 Reps
@10
6
Shoulder Press (Plate Loaded)
3 Sets
6-8 Reps
@10
7
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
9
Dip (Weighted)
3 Sets
6-8 Reps
@10
Day 4
1
Leg Curl
2 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
3
T-Bar Row
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
5
Power Shrug
3 Sets
8-10 Reps
@10
6
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
7
Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
8
Hanging Leg Raise
3 Sets
8-10 Reps
@10