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Women's 4 Day Upper-Lower

by GG0309
1 athletes joined

Program Description

This program is designed to help lifters who want to prioritize glute growth without neglecting their upper body. Suitable for those who prefer a lower training volume.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 20, 2025 04:57
  • Last Edited
    Jun 18, 2025 09:54

Summary

Transform your strength training with the Women's 4 Day Upper-Lower program! Over 12 weeks, you'll engage in a balanced mix of upper and lower body workouts designed to build muscle, enhance endurance, and boost your confidence. This program incorporates essential barbell and machine exercises, including squats, hip thrusts, and cable crunches, ensuring a comprehensive approach to strength development. Commit to just four days a week, and watch as you sculpt your physique and elevate your performance in the gym!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@7-10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@7-10
4
Glute Kickback (Cable)
3 Sets
10-20 Reps
@7-10
5
Cable Crunch
3 Sets
12-15 Reps
@7-10
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-15 Reps
@7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8-12 Reps
@7-10
3
Leg Curl
3 Sets
10-15 Reps
@7-10
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
@7-10
5
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@7-10
Day 4
1
Pull-Up (Assisted)
3 Sets
4-8 Reps
@7-10
2
Reverse Pec Deck
2 Sets
12-15 Reps
@7-10
3
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
@7-10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7-10
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
6
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7-10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8-10
@7-10
2
Reverse Pec Deck
2 Sets
12-15 Reps
@7-10
3
Lat Pulldown
3 Sets
8-12 Reps
@7-10
4
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
@7-10
5
Seated Row (Cable)
3 Sets
8-12 Reps
@7-10
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7-10