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Hazeem 4 days program

by Ahmed H.
6 athletes joined

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

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2025 07:34
  • Last Edited
    Oct 18, 2025 01:02

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
11.1%
Biceps
10%
Upper Back
9.5%
Hamstrings
9.5%
Lats
8.4%
Middle Delts
7.4%
Chest
6.3%
Quadriceps
6.3%
Glutes
5.3%
Calves
4.2%
Abs
2.6%
Forearms
2.1%
Lower Back
1.6%
Adductors
1.1%
Rear Delts
1.1%
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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
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
6
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
7
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
8
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
RPE 6-10
12
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
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
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
8
Leg Curl
2
6 reps
RPE 6-10
9
Hack Squat
2
6 reps
RPE 6-10
10
Leg Extension
2
RPE 6-10
11
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
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
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Shoulder Press (Machine)
2
6 reps
RPE 6-10
6
Concentration Curl
2
6 reps
RPE 6-10
7
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Leg Curl
2
6 reps
RPE 6-10
10
Stiff Leg Deadlift
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Chest Fly (Cable)
2
6 reps
RPE 6-10
4
Bayesian Curl
2
6 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Tricep Kickback
2
6 reps
RPE 6-10
8
Lying Leg Curl
2
6 reps
RPE 6-10
9
Stiff Leg Deadlift
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
-
11
Standing Calf Raise
2
RPE 6-10
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
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@6-10
6
Upright Row (Dumbbell)
2 Sets
6 Reps
@6-10
7
Bicep Curl (Barbell)
2 Sets
6 Reps
@6-10
8
Skull Crusher (Dumbbell)
2 Sets
6 Reps
@6-10
9
Leg Curl
2 Sets
6 Reps
@6-10
10
Squat (Smith Machine)
2 Sets
6 Reps
@6-10
11
Leg Extension
1 Set
1 Set
@6-10
@6-10
12
Standing Calf Raise
2 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
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@6-10
5
Lateral Raise (Dumbbell)
2 Sets
6 Reps
@6-10
6
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@6-10
7
Tricep Rope Push Down (Cable)
2 Sets
6 Reps
@6-10
8
Leg Curl
2 Sets
6 Reps
@6-10
9
Hack Squat
2 Sets
6 Reps
@6-10
10
Leg Extension
1 Set
1 Set
@6-10
@6-10
11
Standing Calf Raise
2 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)
1 Set
1 Set
@6-10
@6-10
4
Incline Cable Chest Press
2 Sets
6 Reps
@6-10
5
Shoulder Press (Machine)
2 Sets
6 Reps
@6-10
6
Concentration Curl
2 Sets
6 Reps
@6-10
7
Skull Crusher (Barbell)
2 Sets
6 Reps
@6-10
8
Bayesian Curl
2 Sets
6 Reps
@6-10
9
Leg Curl
2 Sets
6 Reps
@6-10
10
Stiff Leg Deadlift
2 Sets
6 Reps
@6-10
11
Leg Extension
2 Sets
6 Reps
@6-10
12
Standing Calf Raise
1 Set
1 Set
@6-10
@6-10
Day 4
1
Bent Over Row (Dumbbell)
1 Set
1 Set
@6-10
@6-10
2
Chest Supported Row (Machine)
2 Sets
6 Reps
@6-10
3
Chest Fly (Cable)
2 Sets
6 Reps
@6-10
4
Bayesian Curl
2 Sets
6 Reps
@6-10
5
Tricep Rope Push Down (Cable)
2 Sets
6 Reps
@6-10
6
Lateral Raise (Cable)
2 Sets
6 Reps
@6-10
7
Tricep Kickback
2 Sets
6 Reps
@6-10
8
Lying Leg Curl
2 Sets
6 Reps
@6-10
9
Stiff Leg Deadlift
2 Sets
6 Reps
@6-10
10
Squat (Smith Machine)
1 Set
1 Set
-
-
11
Standing Calf Raise
1 Set
1 Set
@6-10
@6-10