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BoostcampPNG

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
    Oct 28, 2024 10:24
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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 (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