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ManBearPig - 4 Day Torso Limbs Split

by Tom M.
108 athletes joined
4.0
(1 rating)

Program Description

Solid all-rounder with a good mixture of rep-ranges, great exercise variety and just a fun program. This program is guaranteed to get you bigger and stronger. Please note this is on the lower volume, high intensity end. So be prepared to push yourself! Happy lifting!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 06, 2024 09:29
  • Last Edited
    Jun 18, 2025 11:36

Summary

Unleash your strength with the ManBearPig - 4 Day Torso Limbs Split program, designed for serious lifters looking to sculpt and define their physique over 12 weeks. This comprehensive routine targets both your upper body and legs, featuring a mix of compound and isolation exercises to maximize muscle growth and endurance. Train four days a week with a focus on proper technique and controlled movements, ensuring you push your limits while maintaining safety. Get ready to elevate your workouts and achieve the results you've always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Laksh V.Man
a year ago
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program