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BoostcampPNG

4 Day Grind

by Andrew Petrie

Program Description

Develop a powerful, athletic physique while improving cardiovascular capacity. The program combines hypertrophy-focused strength training with targeted running sessions to increase VO₂ max, build muscle, and maintain leanness without excessive fatigue.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 08, 2026 08:14
  • Last Edited
    Mar 09, 2026 12:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
11.7%
Upper Back
11.2%
Chest
7.8%
Lats
7.8%
Middle Delts
7.3%
Rear Delts
6.7%
Biceps
6.4%
Quadriceps
5.6%
Hamstrings
5.6%
Glutes
4.7%
Abs
4.5%
Forearms
3.4%
Lower Back
1.7%
Other
1.1%
Abductors
1.1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
85%
70%
2
Incline Bench Press (Dumbbell)
3
1
10 reps
15 reps
75%
65%
3
Chest Fly (Cable)
3
12 reps
80%
4
Tricep Extension (Cable)
3
10 reps
80%
5
Tricep Rope Push Down (Cable)
3
12 reps
75%
6
Push Up
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
80%
2
Seated Row (Cable)
4
10 reps
80%
3
Dumbbell Row
3
12 reps
75%
4
Preacher Curl (Machine)
3
12 reps
80%
5
Seated Dumbbell Curl
3
10 reps
75%
6
Straight Arm Pulldown
3
12 reps
75%
7
Farmer's Walk (Weighted)
3
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
75%
3
Leg Extension
3
12 reps
75%
4
Lying Leg Curl
3
12 reps
75%
5
Back Extension (Weighted)
3
10 reps
80%
6
Ab Wheel
3
10 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
85%
2
Lateral Raise (Cable)
4
15 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
75%
4
Rear Delt Fly (Dumbbell)
3
12 reps
75%
5
Face Pull
3
12 reps
75%
6
Shrug (Trap Bar)
3
10 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
12 Reps
85%
85%
85%
70%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
75%
75%
75%
65%
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
80%
80%
80%
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
80%
80%
80%
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
75%
6
Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
75%
75%
Day 2
1
Run
1 Set
60 mins
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
80%
80%
80%
80%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
80%
80%
80%
80%
3
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
75%
4
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
80%
80%
80%
5
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75%
75%
75%
6
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
75%
7
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
80%
80%
80%
Day 4
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
85%
85%
85%
85%
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75%
75%
75%
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
75%
4
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
75%
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
80%
80%
80%
6
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Lying Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
85%
85%
85%
85%
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
75%
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
75%
5
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
75%
6
Shrug (Trap Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
80%
80%
80%
Day 6
1
Run
1 Set
45 mins
-