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4 days old school cut split with cardio

by Teo
1 athletes joined

Program Description

The purpose of the program is to achieve some weight loss while keeping the lean mass intact as much as possible.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 11, 2025 06:27
  • Last Edited
    Aug 09, 2025 09:24

Summary

Unleash your inner strength with this 10-week, 4-day Old School Cut Split program, designed to sculpt and define your physique while boosting cardiovascular fitness. Each week, you'll tackle a mix of classic compound lifts and targeted isolation exercises, ensuring a balanced approach to muscle development. With a focus on high-intensity workouts and strategic cardio sessions, this program is perfect for those ready to elevate their training and achieve a leaner, more powerful body. Equip yourself with a full gym and get ready to transform your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Chest
11.2%
Quadriceps
10.8%
Front Delts
10.3%
Upper Back
9.9%
Lats
9.9%
Biceps
9.9%
Hamstrings
7.2%
Glutes
5.8%
Middle Delts
4.5%
Abs
2.4%
Cardio
1.7%
Forearms
1.3%
Adductors
1.3%
Lower Back
0.9%
Other
0.6%
Abductors
0.4%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
60%
2
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
60%
3
Decline Bench Press (Barbell)
4 Sets
10-12 Reps
60%
4
Chest Press (Machine)
4 Sets
10-12 Reps
60%
5A
Chest Fly (Cable)
4 Sets
12-15 Reps
@6.5
5B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@6.5
6
Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@6.5
7
Cardio
1 Set
15 mins
-
Day 2
1
Deadlift (Barbell)
4 Sets
8-10 Reps
60%
2
Barbell Row
4 Sets
10-12 Reps
@7.5
3
T-Bar Row
4 Sets
10-12 Reps
@7.5
4
Seated Row (Cable)
4 Sets
10-12 Reps
@6.5
5
Chin-Up (Assisted)
4 Sets
10-12 Reps
@7
6A
Lat Pulldown
4 Sets
10-12 Reps
@6.5
6B
Bicep Curl (Cable)
4 Sets
10-12 Reps
@7
7
Preacher Curl (EZ Bar)
4 Sets
10-12 Reps
@7.5
8
Bicep Curl (Barbell)
4 Sets
10-12 Reps
60%
9
Cardio
1 Set
15 mins
@6.5
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
70%
2
Leg Press
4 Sets
10-12 Reps
@7
3
Lunge (Dumbbell)
4 Sets
15 Reps
@7
4
Leg Curl
4 Sets
10-12 Reps
@7
5A
Leg Extension
4 Sets
10-12 Reps
@7
5B
Overhead Press (Barbell)
4 Sets
10-12 Reps
@7
6
Lateral Raise (Machine)
4 Sets
10-12 Reps
@7
7
Front Raise
4 Sets
10-12 Reps
@7
Day 4
1
Cardio
1 Set
40 mins
@6.5
2
Abs Crunch (Machine)
1 Set
-
3
Stretching
1 Set
15 mins
@6