The Iron Sculptor’s Blueprint

Transform your physique with The Iron Sculptor’s Blueprint! This 4-week program is designed for dedicated lifters, featuring five workout days each week that target all major muscle groups. You'll engage in a mix of machine and free weight exercises, focusing on compound movements and isolation techniques to sculpt your back, chest, triceps, and abs. Each session is meticulously crafted to enhance strength and muscle definition, ensuring you push your limits while maintaining proper form. Get ready to chisel your body and elevate your training!

Get ready to transform your physique in just 4 weeks with this high-intensity hypertrophy program. Designed for serious lifters, this short-term plan is your gateway to building muscle, sculpting definition, and unleashing your ultimate potential. Each session combines time-tested classics with focused intensity to ensure maximum growth and efficiency.

Highlights:

Chest & Biceps Blast: Pump up your chest and arms with presses, flys, and curls that pack on size.

Back & Triceps Domination: Widen your back and chisel your arms with powerful rows, pull-downs, and isolation.

Shoulder & Trap Sculpting: Create bold, rounded shoulders and towering traps with targeted pressing and raising.

Legs of Steel: Build unstoppable lower body strength with heavy presses, curls, and calves work.

Chest & Core Focus: Double down on your chest gains, then shred your abs with precision core exercises.


Why This Works:
This is no ordinary program—it's a 4-week hypertrophy surge designed to push you beyond your limits. Perfect for those looking for short-term intensity to break through plateaus and accelerate growth. Whether you’re prepping for an event or just hungry for change, this plan will deliver results.

Bring the focus, bring the fire—4 weeks, one mission: Build your masterpiece.

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Week 1

Week 2

Week 3

Week 4

Chest Press (Machine)

Incline Chest Press (Machine)

Pec Deck (Machine)

Bench Press (Wide Grip)

Abs Crunch (Weighted)

Leg Raise (Captain's Chair)

Knee Raise (Captain's Chair)

Chest / Abs

Chest Fly (Cable)

Bicep Curl (EZ Bar)

Bicep Curl (Dumbbell)

Hammer Curl

Chest / Biceps

Hip Thrust (Dumbbell)

Hack Squat

Leg Press (45 Degrees)

Leg Curl

Leg Extension

Seated Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs

Lat Pulldown

Seated Row (Cable)

Dumbbell Row

Chest Supported Row (Machine)

Back Extension

Tricep Extension (Machine)

Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Back / Triceps

Shoulder Press (Machine)

Shoulder Press (Plate Loaded)

Lateral Raise (Machine)

Front Raise

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Bicep Curl (Machine)

Bicep Curl (Cable)

Shoulders / Traps

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