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4 days split

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Program Description

Transform your physique with this 12-week, 4-day split program designed for muscle building and sculpting. Each 80-minute session targets specific muscle groups, ensuring a balanced approach to strength and aesthetics. Ideal for intermediate lifters, this program utilizes a full gym setup to maximize your potential and push your limits. Get ready to see significant gains and redefine your body!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 02, 2026 02:16
  • Last Edited
    Mar 02, 2026 02:16
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.4%
Triceps
14.9%
Chest
11.6%
Biceps
8.5%
Abs
8.3%
Upper Back
7.7%
Middle Delts
6.1%
Lats
6.1%
Hamstrings
4.4%
Forearms
4.1%
Quadriceps
3.3%
Glutes
3.3%
Rear Delts
3%
Calves
1.7%
Adductors
0.8%
Lower Back
0.8%
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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
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-8 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Lateral Raise (Machine)
4
12-15 reps
-
7
Lean-Away DB Lateral Raise
3
12-15 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Barbell Row
4
6-8 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Reverse Grip Pushdown
3
10-15 reps
-
9
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5-10 mins
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
6-8 reps
-
4
Lateral Raise (Machine)
4
12-15 reps
-
5
Lying Incline Lateral Raise
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Close Grip Bench Press (Smith Machine)
3
6-8 reps
-
9
Seated Dip (Machine)
3
10-12 reps
-
10
Ab Wheel
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Warm Up
1 Set
5-8 mins
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
7
Lean-Away DB Lateral Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Warm Up
1 Set
5-10 mins
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Reverse Grip Pushdown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
9
Hanging Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Warm Up
1 Set
5-10 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Decline Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Warm Up
1 Set
5-10 mins
-
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
5
Lying Incline Lateral Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
9
Seated Dip (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
10
Ab Wheel
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-