Program Description
Training program targting people intermediate level which they cannot train more than 4 days build it up based on alot of studies and techniques
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 14, 2025 07:34
- Last EditedJul 23, 2025 09:57
Summary
Unlock your full potential with the Hazeem 4 Days Program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. This program focuses on full-body workouts four times a week, incorporating a mix of barbell, dumbbell, and machine exercises to build strength and muscle across all major muscle groups. Each session is structured to challenge you with progressive intensity, ensuring you stay motivated and engaged. With detailed video demonstrations for every exercise, you'll have the guidance you need to perfect your form and maximize your results. Get ready to transform your body and achieve your fitness goals!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Download App to Unlock
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)2 Sets
6 Reps
@6-10
2
Pull-Up (Assisted)2 Sets
6 Reps
@6-10
3
Bench Press (Barbell)2 Sets
6 Reps
@6-10
4
Dip (Bodyweight)2 Sets
6 Reps
@6-10
5
Chest Supported Row (Machine)2 Sets
6 Reps
@6-10
6
Seated Shoulder Press (Dumbbell)2 Sets
6 Reps
@6-10
7
Upright Row (Dumbbell)2 Sets
6 Reps
@6-10
8
Bicep Curl (Barbell)2 Sets
6 Reps
@6-10
9
Skull Crusher (Dumbbell)2 Sets
6 Reps
@6-10
10
Squat (Smith Machine)2 Sets
6 Reps
@6-10
11
Hack Squat2 Sets
6 Reps
@6-10
12
Leg Curl2 Sets
6 Reps
@6-10
13
Standing Calf Raise2 Sets
6 Reps
@6-10
Day 2
1
Bent Over Row (Barbell)2 Sets
6 Reps
@6-10
2
Seated Row (Cable)2 Sets
6 Reps
@6-10
3
Incline Bench Press (Barbell)2 Sets
6 Reps
@6-10
4
Bench Press (Barbell)2 Sets
6 Reps
@6-10
5
Bent Over Row (Dumbbell)2 Sets
6 Reps
@6-10
6
Seated Shoulder Press (Dumbbell)2 Sets
6 Reps
@6-10
7
Lateral Raise (Dumbbell)2 Sets
6 Reps
@6-10
8
Preacher Curl (Dumbbell)2 Sets
6 Reps
@6-10
9
Tricep Rope Push Down (Cable)2 Sets
6 Reps
@6-10
10
Squat (Smith Machine)2 Sets
6 Reps
@6-10
11
Hack Squat2 Sets
6 Reps
@6-10
12
Leg Curl2 Sets
6 Reps
@6-10
13
Standing Calf Raise2 Sets
6 Reps
@6-10
Day 3
1
Bent Over Row (Barbell)2 Sets
6 Reps
@6-10
2
Lat Pulldown (Close Grip)2 Sets
6 Reps
@6-10
3
Bench Press (Barbell)2 Sets
6 Reps
@6-10
4
Incline Cable Chest Press2 Sets
6 Reps
@6-10
5
Bent Over Row (Dumbbell)2 Sets
6 Reps
@6-10
6
Shoulder Press (Machine)2 Sets
6 Reps
@6-10
7
Concentration Curl2 Sets
6 Reps
@6-10
8
Bayesian Curl2 Sets
6 Reps
@6-10
9
Skull Crusher (Barbell)2 Sets
6 Reps
@6-10
10
Squat (Smith Machine)2 Sets
6 Reps
@6-10
11
Leg Extension2 Sets
6 Reps
@6-10
12
Leg Curl2 Sets
6 Reps
@6-10
13
Stiff Leg Deadlift2 Sets
6 Reps
@6-10
14
Standing Calf Raise4 Sets
6 Reps
@6-10
Day 4
1
Bent Over Row (Barbell)2 Sets
6 Reps
@6-10
2
Chest Supported Row (Machine)2 Sets
6 Reps
@6-10
3
Incline Bench Press (Dumbbell)2 Sets
6 Reps
@6-10
4
Chest Fly (Cable)2 Sets
6 Reps
@6-10
5
Wide Grip Lat Pulldown2 Sets
6 Reps
@6-10
6
Lateral Raise (Cable)2 Sets
6 Reps
@6-10
7
Bayesian Curl2 Sets
6 Reps
@6-10
8
Tricep Rope Push Down (Cable)2 Sets
6 Reps
@6-10
9
Tricep Kickback2 Sets
6 Reps
@6-10
10
Leg Press2 Sets
6 Reps
@6-10
11
Leg Extension2 Sets
6 Reps
@6-10
12
Lying Leg Curl2 Sets
6 Reps
@6-10
13
Stiff Leg Deadlift2 Sets
6 Reps
@6-10
14
Standing Calf Raise4 Sets
6 Reps
@6-10