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BoostcampPNG

4+1 Split

by Basheer A.
1 athletes joined
4.0
(1 rating)

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 20, 2024 09:37
  • Last Edited
    Jun 18, 2025 11:19

Summary

The 4+1 Split is an 8-week program designed for serious lifters looking to maximize their gains with a focused 5-day training schedule. Each week, you'll target specific muscle groups, including chest, triceps, delts, and abs, using a mix of barbell and dumbbell exercises. With a blend of compound and isolation movements, this program ensures balanced development and strength progression. Get ready to push your limits and sculpt your physique with targeted workouts that deliver results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
4
10 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
4
10 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
4
10 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
4
10 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
4
10 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
4
10 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
4
10 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
4
10 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Squat (Barbell)
4
10 reps
-
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Squat (Barbell)
4
10 reps
-
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Squat (Barbell)
4
10 reps
-
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Squat (Barbell)
4
10 reps
-
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Squat (Barbell)
4
10 reps
-
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Squat (Barbell)
4
10 reps
-
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Squat (Barbell)
4
10 reps
-
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Squat (Barbell)
4
10 reps
-
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6
Hyperextension
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
4
15 reps
-
7
Decline Crunch (Weighted)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lying Pullover (Cable)
3
10 reps
-
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
4
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
-
6
Hanging Leg Raise
4 Sets
15 Reps
-
7
Decline Crunch (Weighted)
4 Sets
15 Reps
-
Day 4
1
Lying Rear Lateral Raise
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
One Arm Lateral Raise (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Military Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Concentration Curl
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Preacher Curl (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Hanging Leg Raise
4 Sets
15 Reps
-
7
Decline Crunch (Weighted)
4 Sets
15 Reps
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lying Pullover (Cable)
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Standing Calf Raise
4 Sets
15 Reps
-
Day 2
1
Leg Press
3 Sets
20 Reps
-
2
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
4
Squat (Barbell)
4 Sets
10 Reps
-
5
Lying Leg Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Dumbbell Row
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Wide Grip Pull-Up
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
6
Hyperextension
3 Sets
20 Reps
-