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Arnold Swarzeneggers 4 Day Split

by Eric T.

Program Description

This is Arnold Swarzenegger's 2nd phase program after you have built your base with body weight followed by the Golden Six. He recommended following this for 3 months before moving on to more advanced, higher volume splits like his 6 day or superset system if you were planning on competing. If you weren't competing, he recommended running this for a total of 6 months. This si from his earlier book: Arnold: The Education of a bodybuilder.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 29, 2025 11:03
  • Last Edited
    Oct 29, 2025 11:20
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.4%
Triceps
12.3%
Abs
10%
Front Delts
8.4%
Quadriceps
7.7%
Chest
7.7%
Forearms
7.7%
Middle Delts
7.7%
Hamstrings
6.1%
Upper Back
6%
Calves
3.8%
Lats
3.8%
Glutes
3.1%
Adductors
1.5%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
5
12 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Bench Press (Barbell)
1
1
3
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Dumbbell)
5
10 reps
RPE 8.5
7
Sit Up
1
200 reps
-
8
Lying Leg Raise
1
200 reps
-
9
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9
3
Wide Grip Rear Pull-Up
1
60 reps
-
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Bicep Curl (Barbell)
2
3
8 reps
6 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Dumbbell)
5
8 reps
RPE 9
7
Incline Curl (Dumbbell)
5
10 reps
RPE 9
8
Tricep Extension (Barbell)
5
12 reps
RPE 9
9
Skull Crusher (Barbell)
5
10-12 reps
RPE 9
10
Lying Leg Raise
5
10 reps
-
11
Bent-over Twist
5
10 reps
-
12
Wrist Curls
5
15 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@9.5
2
Leg Extension
5 Sets
12 Reps
@8.5
3
Leg Curl
5 Sets
8-10 Reps
@8.5
4
Standing Calf Raise
5 Sets
15 Reps
@8.5
5
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
6
Chest Fly (Dumbbell)
5 Sets
10 Reps
@8.5
7
Sit Up
1 Set
200 Reps
-
8
Lying Leg Raise
1 Set
200 Reps
-
9
Wrist Curls
1 Set
AMRAP
-
Day 2
1
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
5 Sets
8-10 Reps
@9
3
Wide Grip Rear Pull-Up
1 Set
60 Reps
-
4
Bent Over Row (Barbell)
5 Sets
12 Reps
@9
5
Bicep Curl (Barbell)
2 Sets
3 Sets
8 Reps
6 Reps
@8.5
@9.5
6
Hammer Curl (Dumbbell)
5 Sets
8 Reps
@9
7
Incline Curl (Dumbbell)
5 Sets
10 Reps
@9
8
Tricep Extension (Barbell)
5 Sets
12 Reps
@9
9
Skull Crusher (Barbell)
5 Sets
10-12 Reps
@9
10
Lying Leg Raise
5 Sets
10 Reps
-
11
Bent-over Twist
5 Sets
10 Reps
-
12
Wrist Curls
5 Sets
15 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@9.5
2
Leg Extension
5 Sets
12 Reps
@8.5
3
Leg Curl
5 Sets
8-10 Reps
@8.5
4
Standing Calf Raise
5 Sets
15 Reps
@8.5
5
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
6
Chest Fly (Dumbbell)
5 Sets
10 Reps
@8.5
7
Sit Up
1 Set
200 Reps
-
8
Lying Leg Raise
1 Set
200 Reps
-
9
Wrist Curls
1 Set
AMRAP
-
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
5 Sets
8-10 Reps
@9
3
Wide Grip Rear Pull-Up
1 Set
60 Reps
-
4
Bent Over Row (Barbell)
5 Sets
12 Reps
@9
5
Bicep Curl (Barbell)
2 Sets
3 Sets
8 Reps
6 Reps
@8.5
@9.5
6
Hammer Curl (Dumbbell)
5 Sets
8 Reps
@9
7
Incline Curl (Dumbbell)
5 Sets
10 Reps
@9
8
Tricep Extension (Barbell)
5 Sets
12 Reps
@9
9
Skull Crusher (Barbell)
5 Sets
10-12 Reps
@9
10
Lying Leg Raise
5 Sets
10 Reps
-
11
Bent-over Twist
5 Sets
10 Reps
-
12
Wrist Curls
5 Sets
15 Reps
@9.5