Program Description
**4-Day H.I.T** is a dynamic 12-week workout program designed to maximize your strength and hypertrophy through high-intensity training. Comprising 48 sessions, this program targets all major muscle groups with a balanced approach, integrating compound and isolation exercises. Each week features a mix of supersets, AMRAPs, and traditional sets to keep your workouts engaging and effective. Get ready to elevate your fitness game and achieve your goals with this comprehensive training plan!
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 23, 2025 01:28
- Last EditedDec 30, 2025 08:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.5%
Biceps
11.6%
Front Delts
10.4%
Upper Back
10%
Chest
7.5%
Middle Delts
7.1%
Forearms
5.2%
Lats
5%
Quadriceps
5%
Hamstrings
5%
Rear Delts
4.2%
Glutes
3.3%
Adductors
2.9%
Calves
2.5%
Abductors
1.7%
Abs
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Kelso Shrug
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 10
2
Lateral Raise (Cable)
4
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
6A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
10-20 reps
RPE 10
1B
Hip Adductor (Machine)
2
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-12 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Barbell Row2 Sets
6-12 Reps
@10
2
Wide Grip Pull-Up2 Sets
AMRAP
@10
3
Lat Pulldown (Neutral Grip)2 Sets
8-12 Reps
@10
4
Kelso Shrug3 Sets
10-15 Reps
@10
5
Skull Crusher (Barbell)3 Sets
6-12 Reps
@10
6
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
@10
Day 1
1
Incline Chest Press (Machine)3 Sets
6-12 Reps
@10
2
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
@10
3
Chest Fly (Machine)3 Sets
8-15 Reps
@10
4
Preacher Curl (Machine)3 Sets
8-15 Reps
@10
5
Incline Curl (Dumbbell)3 Sets
8-15 Reps
@10
Day 4
1A
Hip Abductor (Machine)2 Sets
10-20 Reps
@10
1B
Hip Adductor (Machine)2 Sets
10-20 Reps
@10
2
Squat (Smith Machine)3 Sets
6-12 Reps
@10
3
Leg Curl3 Sets
8-15 Reps
@10
4
Calf Raise (Leg Press)3 Sets
8-15 Reps
@10
5
Leg Extension3 Sets
8-15 Reps
@10
Day 3
1
Shoulder Press (Plate Loaded)3 Sets
6-12 Reps
@10
2
Lateral Raise (Cable)4 Sets
8-15 Reps
@10
3
Rear Delt Fly (Cable)3 Sets
8-15 Reps
@10
4
Alternating Dumbbell Curl3 Sets
8-15 Reps
@10
5
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
@10
6A
Bicep Curl (Cable)3 Sets
8-15 Reps
@10
6B
Tricep Pushdown (Cable)3 Sets
8-15 Reps
@10