logo
BoostcampPNG

Chill 4 days per week routine

by Yunogains

Program Description

Get strong and jacked with old school bodybuilding training, high volume bro split

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2024 02:12
  • Last Edited
    Jun 18, 2025 10:41

Summary

Experience a balanced and effective 16-week training program with the Chill 4 Days Per Week Routine, designed to fit seamlessly into your lifestyle. Each week, you'll target major muscle groups with a variety of exercises, including cable and barbell movements, ensuring comprehensive strength development. This program is perfect for those looking to build muscle while maintaining a manageable workout schedule. Equip yourself with a full gym and get ready to elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.9%
Triceps
13.7%
Lats
11%
Chest
11%
Upper Back
10.7%
Quadriceps
9%
Hamstrings
8%
Glutes
6.9%
Front Delts
5%
Lower Back
3.1%
Abs
2.2%
Forearms
1.4%
Adductors
1.3%
Abductors
0.8%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Lat Pulldown
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Deadlift (Barbell)
1
1
1-4 reps
1-4 reps
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
6
T-Bar Row
3
2-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 9
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
2
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Chest Press (Machine)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-10 reps
4-10 reps
4-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 10
3
Leg Press
1
1
3
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
1
3
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Hammer Curl
3
6-12 reps
RPE 10
6
French Press
3
6-12 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@10
2
Lat Pulldown
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@6
@8
@10
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10
4
Deadlift (Barbell)
1 Set
1 Set
1-4 Reps
1-4 Reps
@7
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@6
@8
@10
6
T-Bar Row
3 Sets
2-8 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@6
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@7
@9
@10
3
Neutral Grip Dumbbell Bench Press
1 Set
2 Sets
6-12 Reps
6-12 Reps
@7
@10
4
Chest Press (Machine)
3 Sets
6-12 Reps
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@10
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
3
Alternating Dumbbell Curl
1 Set
3 Sets
6-12 Reps
6-12 Reps
@7
@10
4
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
5
Hammer Curl
3 Sets
6-12 Reps
@10
6
French Press
3 Sets
6-12 Reps
@10
7
Reverse Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4-10 Reps
4-10 Reps
4-10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-12 Reps
6-12 Reps
@8
@10
3
Leg Press
1 Set
1 Set
3 Sets
4-10 Reps
4-10 Reps
4-10 Reps
@7
@9
@10