Transform your physique with this comprehensive 10-week program, designed for those ready to commit to four days of intense training each week. This regimen focuses on both upper and lower body workouts, incorporating a mix of machine and free weight exercises to maximize strength and muscle growth. Expect to challenge yourself with targeted movements like the Cross-Body Cable Y-Raise and Hack Squat, all while following a structured approach that includes supersets and myo-reps for added intensity. Equip yourself with the tools for success and watch your progress soar!

10 week 4 day - 9/8/25

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Cross-Body Cable Y-Raise

Pull-Up (Assisted)

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Lat Prayer

Pec Deck (Machine)

Upper 1

Leg Curl

Hack Squat

Leg Extension

Calf Raise (Leg Press)

Hip Adductor (Machine)

Lower 1

Seated Row (Cable)

Shoulder Press (Machine)

Lat Pulldown

Decline Machine Chest Press

Inverse DB Zottman Curl

Lateral Raise (Dumbbell)

Reverse Pec Deck

Upper 2

Lying Leg Curl

Leg Press

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Lower 2

Incline Bench Press (Dumbbell)

T-Bar Row

Chest Fly (Cable)

Bayesian Curl

Overhead Tricep Extension (Cable)

Bulgarian Split Squat (Dumbbell)

Arnold Press

Incline Curl (Dumbbell)

Lateral Raise (Machine)

Rear Delt Fly (Cable)

Reverse Lunge (Dumbbell)

Glute-Ham Raise

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