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4 day Upper/Lower Gainz Train

by Brandon H.

Program Description

Designed to put slabs of muscle on your body as long as you’re doing everything necessary outside of the gym. Work up to a top set and do a back off set on big main lifts and then for your isolation and accessory work shoot for straight sets or do a top set and back off sets. Lower the weight and really feel your muscles working. There is more than enough volume in this program and if you find it too much drop a set where you see necessary .

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 20, 2025 04:36
  • Last Edited
    Aug 20, 2025 05:25

Summary

Transform your physique with the 4 Day Upper/Lower Gainz Train, a meticulously crafted 12-week program designed for serious lifters. This program balances upper and lower body workouts across four days each week, ensuring comprehensive muscle engagement and optimal recovery. Featuring a variety of exercises like the Incline Bench Press, Hack Squat, and Cable Crossover, you'll build strength and size while honing your technique. Get ready to push your limits and achieve the gains you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
12 reps
15 reps
-
-
2
Chest Press (Machine)
1
1
12 reps
15 reps
-
-
3
Cable Crossover
1
1
12 reps
15 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
12 reps
15 reps
-
-
5
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Seated Dumbbell Curl
3
-
9
Single Arm Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10 reps
12 reps
-
-
2
Stiff Leg Deadlift
1
1
10 reps
12 reps
-
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Pec Deck (Machine)
1
1
12 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
7
Pull-Up (Bodyweight)
3
RPE 10
8
Bicep Curl (Cable)
1
2
12 reps
15 reps
-
-
9
Overhead Tricep Extension (Cable)
1
2
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
3
Leg Press
1
1
12 reps
15 reps
-
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Decline Crunch
2
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
12 Reps
15 Reps
-
-
2
Chest Press (Machine)
1 Set
1 Set
12 Reps
15 Reps
-
-
3
Cable Crossover
1 Set
1 Set
12 Reps
15 Reps
-
-
4
Lat Pulldown (Single Arm)
1 Set
1 Set
12 Reps
15 Reps
-
-
5
Seated Row (Cable)
1 Set
1 Set
12 Reps
15 Reps
-
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
8
Seated Dumbbell Curl
3 Sets
-
9
Single Arm Tricep Extension (Cable)
3 Sets
-
Day 2
1
Hack Squat
1 Set
1 Set
10 Reps
12 Reps
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
12 Reps
-
-
3
Leg Extension
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
8 Reps
12 Reps
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
12 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
12 Reps
15 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
-
-
7
Pull-Up (Bodyweight)
3 Sets
@10
8
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
15 Reps
-
-
9
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
15 Reps
-
-
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
8 Reps
12 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
12 Reps
-
-
3
Leg Press
1 Set
1 Set
12 Reps
15 Reps
-
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Extension
2 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Decline Crunch
2 Sets
@10