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Full Body Bodybuilding
by Ethan
Program Description
4x Week full body routine based around hypertrophy
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 09, 2024 12:02
Last Edited
Jun 09, 2024 12:56
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP