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BoostcampPNG

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
    Mar 30, 2025 12:46
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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
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