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4d fullbody p/p

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Program Description

Hi

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 11:37
  • Last Edited
    Dec 06, 2025 07:19

Summary

Unlock your potential with this comprehensive 12-week workout program designed for serious lifters. Committing just four days a week, you'll engage in a variety of supersets targeting all major muscle groups, ensuring balanced strength development and muscle growth. Each session blends bodyweight exercises with gym equipment, maximizing your time and effort. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.6%
Upper Back
9.4%
Biceps
9.4%
Chest
8.2%
Triceps
7.9%
Glutes
7.2%
Abs
6.7%
Lats
6.6%
Hamstrings
6.1%
Forearms
5.7%
Middle Delts
5.6%
Quadriceps
4.5%
Rear Delts
4.4%
Lower Back
3.5%
Calves
3.1%
Abductors
1.3%
Neck
0.4%
Adductors
0.2%
Cardio
0.2%
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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
1A
Wrist Curls
3
10-15 reps
-
1B
Decline Push-up Weighted
3
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Cable Crunch
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
GHD Sit-up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
10-15 reps
-
1B
Decline Push-up Weighted
3
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Cable Crunch
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
GHD Sit-up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
10-15 reps
-
1B
Decline Push-up Weighted
3
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Cable Crunch
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
GHD Sit-up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
10-15 reps
-
1B
Decline Push-up Weighted
3
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Cable Crunch
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
GHD Sit-up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
10-15 reps
-
1B
Decline Push-up Weighted
3
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Cable Crunch
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
GHD Sit-up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
10-15 reps
-
1B
Decline Push-up Weighted
3
6-10 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Cable Crunch
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
GHD Sit-up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
3
10-15 reps
-
2B
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
10-15 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Calf Raise (Leg Press)
3
8-12 reps
-
4C
Hip Thrust (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
3
10-15 reps
-
2B
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
10-15 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Calf Raise (Leg Press)
3
8-12 reps
-
4C
Hip Thrust (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
3
10-15 reps
-
2B
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
10-15 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Calf Raise (Leg Press)
3
8-12 reps
-
4C
Hip Thrust (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
3
10-15 reps
-
2B
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
10-15 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Calf Raise (Leg Press)
3
8-12 reps
-
4C
Hip Thrust (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
3
10-15 reps
-
2B
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
10-15 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Calf Raise (Leg Press)
3
8-12 reps
-
4C
Hip Thrust (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
3
10-15 reps
-
2B
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
10-15 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Calf Raise (Leg Press)
3
8-12 reps
-
4C
Hip Thrust (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Wood Chop
3
10-15 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
JM Press (Smith Machine)
3
10-15 reps
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Wood Chop
3
10-15 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
JM Press (Smith Machine)
3
10-15 reps
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Wood Chop
3
10-15 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
JM Press (Smith Machine)
3
10-15 reps
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Wood Chop
3
10-15 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
JM Press (Smith Machine)
3
10-15 reps
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Wood Chop
3
10-15 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
JM Press (Smith Machine)
3
10-15 reps
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Wood Chop
3
10-15 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
JM Press (Smith Machine)
3
10-15 reps
-
4A
Chest Fly (Cable)
3
10-15 reps
-
4B
Leg Press
3
6-10 reps
-
4C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Seated Row (Machine)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4A
Calf Raise (Machine)
3
10-15 reps
-
4B
Hip Thrust (Machine)
3
8-12 reps
-
4C
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4A
Hip Thrust (Machine)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
4C
Calf Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Seated Row (Machine)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4A
Calf Raise (Machine)
3
10-15 reps
-
4B
Hip Thrust (Machine)
3
8-12 reps
-
4C
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Seated Row (Machine)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4A
Calf Raise (Machine)
3
10-15 reps
-
4B
Hip Thrust (Machine)
3
8-12 reps
-
4C
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Seated Row (Machine)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4A
Calf Raise (Machine)
3
10-15 reps
-
4B
Hip Thrust (Machine)
3
8-12 reps
-
4C
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Seated Row (Machine)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4A
Calf Raise (Machine)
3
10-15 reps
-
4B
Hip Thrust (Machine)
3
8-12 reps
-
4C
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Seated Row (Machine)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
6-10 reps
-
4A
Calf Raise (Machine)
3
10-15 reps
-
4B
Hip Thrust (Machine)
3
8-12 reps
-
4C
Bayesian Curl
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 4
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
1B
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
2A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
2B
Seated Row (Machine)
3 Sets
8-12 Reps
-
3A
Hyperextension
3 Sets
8-12 Reps
-
3B
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
4A
Calf Raise (Machine)
3 Sets
10-15 Reps
-
4B
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
4C
Bayesian Curl
3 Sets
8-12 Reps
-
Day 1
1A
Wrist Curls
3 Sets
10-15 Reps
-
1B
Decline Push-up Weighted
3 Sets
6-10 Reps
-
2A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2B
Cable Crunch
3 Sets
10-15 Reps
-
3A
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
3B
French Press
3 Sets
8-12 Reps
-
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
-
4B
Leg Press
3 Sets
6-10 Reps
-
4C
GHD Sit-up
3 Sets
10-15 Reps
-
Day 2
1A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
1B
Incline Hammer Curl (Dumbbell)
3 Sets
6-12 Reps
-
2A
Face Pull
3 Sets
10-15 Reps
-
2B
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3A
Seated Row (Cable)
3 Sets
8-12 Reps
-
3B
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4B
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
4C
Hip Thrust (Machine)
3 Sets
10-15 Reps
-
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
1B
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
2A
Dip (Weighted)
3 Sets
8-12 Reps
-
2B
Wood Chop
3 Sets
10-15 Reps
-
3A
Upright Row (Barbell)
3 Sets
8-12 Reps
-
3B
JM Press (Smith Machine)
3 Sets
10-15 Reps
-
4A
Chest Fly (Cable)
3 Sets
10-15 Reps
-
4B
Leg Press
3 Sets
6-10 Reps
-
4C
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-