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4 Day Split

by Raynold P.

Program Description

When your recovery is trash and want to run a bro split.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2025 12:39
  • Last Edited
    Jun 18, 2025 09:03

Summary

The 4 Day Split program is an 18-week journey designed to sculpt and strengthen your entire body through targeted training sessions. Each week, you'll hit the gym four times, focusing on specific muscle groups: back, arms, legs, and chest. With a blend of compound and isolation exercises, including barbell deadlifts and weighted dips, this program emphasizes progressive overload and muscle engagement. Perfect for those ready to elevate their strength and physique, this plan will help you build a solid foundation and achieve your fitness goals.
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
1
3
12 reps
12 reps
RPE 8
RPE 10
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Incline Lateral Raise
3
12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Wide Grip Pull Up
3 Sets
8 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
1 Set
3 Sets
12 Reps
12 Reps
@8
@10
3
Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
12 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Incline Lateral Raise
3 Sets
12 Reps
@10