4 Day Hypertrophy - Full Body

by Tushar D
2 athletes joined

Program Description

Here’s a 4-day hypertrophy-focused workout week adapted from the original 5-day Upper/Lower/Pull/Push/Legs split. The design prioritizes muscle tension, progressive overload, and high-effort sets while keeping exercises per day to 7 or fewer and sets per exercise to 3-4. Key Adjustments from 5-Day to 4-Day Split: Combined Pull/Push Days: Merged the original Pull and Push days into dedicated hypertrophy-focused sessions. Reduced Volume: Limited to 7 exercises/day with 3-4 sets per exercise to maintain recovery. Strength-Hypertrophy Balance: Days 1-2 focus on heavier loads (6-8 reps), while Days 3-4 prioritize volume (8-15 reps). Intensity Techniques: Last sets are taken to failure (RPE 10); lengthened partials/myoreps are included where noted. Notes: Progressive Overload: Follow the double-progression method (add reps, then weight). Substitutions: Use the guide’s alternatives if equipment is unavailable. Rest: 2-3 minutes for compounds, 60-90 seconds for isolations. This preserves the program’s core principles while fitting a 4-day schedule.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 06, 2025 06:12
  • Last Edited
    Jun 21, 2025 05:18

Summary

Transform your physique with the 4 Day Hypertrophy - Full Body program! Over 12 weeks, this structured plan focuses on maximizing muscle growth through a balanced mix of compound and isolation exercises. With four training days each week, you'll target all major muscle groups, ensuring comprehensive development. Each workout is designed to push your limits with precise rep ranges and intensity levels, making it perfect for both seasoned lifters and those looking to elevate their training. Equip yourself with the tools for success and watch your strength and size soar!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
4
6-8 reps
RPE 9-10
2
Pendlay Deficit Row
4
6-8 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
4
Pull-Up (Assisted)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
6
Bayesian Cable Curl
3
10-12 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9-10
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 9-10
6
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-10 reps
RPE 9-10
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-12 reps
RPE 8-9
2
Chest Press (Machine)
4
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
6
Bayesian Curl
3
10-12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
45° Incline Barbell Press
4 Sets
6-8 Reps
@9-10
2
Pendlay Deficit Row
4 Sets
6-8 Reps
@9-10
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8-9
4
Pull-Up (Assisted)
3 Sets
8-10 Reps
@8-9
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-9
6
Bayesian Cable Curl
3 Sets
10-12 Reps
@8-9
7
Abs Crunch (Machine)
3 Sets
12-15 Reps
@9-10
Day 2
1
Squat (Smith Machine)
4 Sets
6-8 Reps
@9-10
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9-10
3
Leg Extension
3 Sets
10-12 Reps
@8-9
4
Lying Leg Curl
3 Sets
10-12 Reps
@8-9
5
Standing Calf Raise
3 Sets
12-15 Reps
@9-10
6
Hyperextension
3 Sets
12-15 Reps
@8-9
Day 3
1
Seated Row (Cable)
4 Sets
8-10 Reps
@9-10
2
Pull-Up (Assisted)
3 Sets
10-12 Reps
@8-9
3
Face Pull
3 Sets
12-15 Reps
@8-9
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
@8-9
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9-10
6
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@9-10
Day 4
1
Split Squat (Smith Machine)
3 Sets
10-12 Reps
@8-9
2
Chest Press (Machine)
4 Sets
8-10 Reps
@9-10
3
Leg Press
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-9
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
6
Bayesian Curl
3 Sets
10-12 Reps
@8-9