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Upper/Lower 4 day

by Matt Brown

Program Description

build muscle and strentgh

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 26, 2025 08:36
  • Last Edited
    Jun 18, 2025 11:28

Summary

Transform your physique with this comprehensive 12-week Upper/Lower workout program, designed for four training days each week. This program blends strength-building exercises for both upper and lower body, incorporating machines and free weights to maximize muscle engagement. Each session targets key muscle groups with a mix of compound lifts and isolation movements, ensuring balanced development and improved performance. Whether you're looking to build strength, increase muscle mass, or enhance your overall fitness, this program is your roadmap to success. Get ready to push your limits and achieve your goals!
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4.8 Stars with 10, 000+ Ratings
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
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
6-8 Reps
-
2
Hack Squat
2 Sets
4-6 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
6-8 Reps
-
5
Hip Abductor (Machine)
1 Set
8-10 Reps
-
6
Seated Calf Raise
2 Sets
8-10 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
3A
T-Bar Row
2 Sets
6-8 Reps
-
3B
Kelso Shrug
1 Set
AMRAP
-
4
Chest Fly (Cable)
2 Sets
6-8 Reps
-
5
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
10-12 Reps
-
7
Bayesian Curl
1 Set
10-12 Reps
-
8
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
2
Leg Press
2 Sets
6-8 Reps
-
3
Seated Hamstring Curl
2 Sets
4-6 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Seated Calf Raise
1 Set
8-10 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
-
2
Seated Row (Machine)
2 Sets
6-8 Reps
-
3
Chest Fly (Cable)
2 Sets
6-8 Reps
-
4A
T-Bar Row
2 Sets
4-6 Reps
-
4B
Kelso Shrug
2 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
-
6
Bayesian Curl
1 Set
8-10 Reps
-
7
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
-
8
Hammer Curl (Dumbbell)
1 Set
8-10 Reps
-