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Bros b4 Hoes

by Shane Morris
3 athletes joined

Program Description

Get Jacked baby! Women throw there knickers at you? Gym completed you can skip. Hypertrophy 4 day split, Brutal leg Day with optional forearm/grip work. Alt weeks 4 day Strength

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 12, 2024 03:56
  • Last Edited
    Jun 18, 2025 10:36

Summary

Unleash your inner beast with the Bros b4 Hoes program, a comprehensive 12-week strength training journey designed for serious lifters. Committing just four days a week, you'll tackle a variety of exercises targeting arms, chest, shoulders, and back, using essential gym equipment. Each session is crafted to push your limits, combining heavy lifts and isolation movements to build muscle and strength. Get ready to transform your physique and dominate the gym!
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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
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl
2 Sets
15-20 Reps
@9
2
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@9
3
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@8-10
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
5
Seated Military Press (Smith Machine)
2 Sets
6 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@7
7
Bicep Curl (Cable)
2 Sets
6-12 Reps
@8
8
Pull-Up (Assisted)
3 Sets
6-10 Reps
@8
9
Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
1-6 Reps
@6
@10
Day 2
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@9
2
One Arm Bent Over Row
2 Sets
10-15 Reps
@8
3
Larsen Press (Barbell)
3 Sets
6-8 Reps
@9
4
Reverse Grip Chest
2 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
6
Cable Crossover
2 Sets
10-15 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@9
8
Overhead Press (Barbell)
3 Sets
5 Reps
@10
Day 3
1
Hammer Curl
2 Sets
15-20 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4
Lu Raise
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
7
Seated Row (Machine)
2 Sets
8-15 Reps
-
8
Barbell Row
3 Sets
5 Reps
@10
Day 4
1
Squat (Smith Machine)
3 Sets
5-10 Reps
@7
2
Seated Hamstring Curl
2 Sets
8-12 Reps
-
3
Glute Bridge (Barbell)
2 Sets
12-20 Reps
-
4
Back Extension (Weighted)
2 Sets
8-15 Reps
@8
5
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
-
6
Romanian Deadlift (Trap Bar)
2 Sets
8-10 Reps
@7
7
Squat (Barbell)
2 Sets
8-12 Reps
@8
8
Leg Extension
2 Sets
15-20 Reps
-