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BoostcampPNG

4-Day Bodybuilding Cut Program (with Cardio)

by Đorđe T.
4.0
(1 rating)

Program Description

Size, Endurance, weight loss

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 22, 2025 04:27
  • Last Edited
    May 22, 2025 04:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
60%
2
Leg Press
3 Sets
12-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
4
Walking Lunge
3 Sets
12-15 Reps
-
5
Seated Hamstring Curl
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
15-20 Reps
-
7
Cardio
1 Set
15-20 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
10-12 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Pullover (Dumbbell)
3 Sets
12-15 Reps
-
5
Dip (Assisted)
3 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Seated Overhead Press (Dumbbell)
3 Sets
12-15 Reps
-
8
Cardio
1 Set
20-30 mins
-
Day 3
1
Deadlift (Barbell)
4 Sets
8-10 Reps
60%
2
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
-
3
Barbell Row
3 Sets
10-12 Reps
-
4
Seated Row (Cable)
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
-
7
Underhand Lat Pulldown
3 Sets
12-15 Reps
-
8
Cardio
1 Set
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
60%
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Arnold Press
3 Sets
10-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-
7
Hanging Leg Raise
3 Sets
12-15 Reps
-