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Men's 4 Day Full Body

by Charlie Bullock
6 athletes joined

Program Description

Transform your physique with the 4 Day Dial program, a comprehensive 16-week bodybuilding journey designed for intermediate lifters. This program features four focused workouts each week, each lasting around 60 minutes, targeting all major muscle groups to maximize hypertrophy and strength. With access to a full gym, you'll utilize a variety of equipment to sculpt and define your body. Get ready to dial in your training and achieve the results you've been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 07:58
  • Last Edited
    Feb 18, 2026 04:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
10.9%
Hamstrings
8.7%
Middle Delts
7.6%
Chest
6.5%
Upper Back
6.5%
Lats
6.5%
Biceps
6.5%
Rear Delts
6.5%
Quadriceps
6.5%
Glutes
5.4%
Abs
5.4%
Calves
4.3%
Lower Back
3.3%
Forearms
2.2%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
4
Hack Squat
2
6-10 reps
RPE 7-8
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-120 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
8-12 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
8-12 reps
RPE 9-10
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 9-10
2
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
3
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
4
Pendulum Squat
2
6-10 reps
RPE 8-9
5
Lying Leg Curl
2
6-8 reps
RPE 8-9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
2
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
3
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
Straight Arm Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
5
Back Extension (Weighted)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
6
Hanging Toes To Bar
1 Set
1 Set
10-20 Reps
10-20 Reps
@9-10
@9-10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@7-8
5
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
6
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
3
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
4
Rear Delt Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
6
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
Day 4
1
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
2
Preacher Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3
Lying Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
4
Pendulum Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
5
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@8-9
6
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10