[ 60 MINUTES ] 4 Day Powerbuilding Program

by J B.
14 athletes joined

Program Description

Efficient Hypertrophy & Strength Program A time-smart workout plan for muscle growth and strength gains, cutting out fluff while maximizing progress. These workouts are designed to be completed within 60-70 min, depending on resting periods and RPE targets. Suggested Workout Week: Monday: Day 1 - UPPER A Tuesday: Day 2 - LOWER A Wednesday: Rest Thursday: Day 3 - UPPER B Friday: Day 4 - LOWER B Saturday: Rest Sunday: Rest Progression Methods: 1. Ethan Maclean’s Linear Approach Start at the lower rep range, then add reps weekly before increasing weight. *Example (3x4-8 Bench Press):* Week 1: 3x4 @ 200lb Week 2: 3x6 @ 200lb Week 3: 3x7 @ 200lb Week 4: 3x8 @ 200lb Week 5: 3x4 @ 210lb (reset & repeat) 2. Alexander Bromley’s Autoregulation (AMRAP-Based) Perform the last set as AMRAP—each extra rep = +1% of your 1RM next week. *Example (1RM = 400lb, hit 10 reps on a 6-rep target):* 4 extra reps → +4% (15lb) to next week’s weight. DELOAD Every 4-5 Weeks. Drop compound lifts to 60% of your previous high; reduce accessory volume/sets. Flexible & Adaptable. Swap accessories as needed—tailor it to your goals. Get strong. Grow muscle. No wasted time. Hope it helps. :)

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 05, 2025 12:42
  • Last Edited
    Aug 20, 2025 05:40

Summary

Unleash your strength with the **60 MIN OR BUST!** 4 Day Powerbuilding program, designed for those ready to transform their physique over 12 weeks. This comprehensive routine combines heavy lifting and hypertrophy work, targeting all major muscle groups with exercises like bench presses, deadlifts, and overhead presses. Train four days a week with a mix of compound movements and supersets to maximize your gains in minimal time. Get ready to elevate your performance and build muscle like never before!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Barbell Row
3
5-8 reps
RPE 7
3A
Dip (Assisted)
3
8-12 reps
RPE 7
3B
Lat Pulldown
3
8-12 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 7
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3A
Dip (Assisted)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bayesian Curl
3
8-12 reps
RPE 8
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
2
Barbell Row
3
5-8 reps
RPE 8-9
3A
Dip (Assisted)
3
8-12 reps
RPE 8-9
3B
Lat Pulldown
3
8-12 reps
RPE 8-9
4A
Bayesian Curl
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 6
2
Barbell Row
3
5-8 reps
RPE 6
3A
Dip (Assisted)
3
8-12 reps
RPE 6
3B
Lat Pulldown
3
8-12 reps
RPE 6
4A
Bayesian Curl
3
8-12 reps
RPE 6
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Barbell Row
3
5-8 reps
RPE 7
3A
Dip (Assisted)
3
8-12 reps
RPE 7
3B
Lat Pulldown
3
8-12 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 7
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3A
Dip (Assisted)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bayesian Curl
3
8-12 reps
RPE 8
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
2
Barbell Row
3
5-8 reps
RPE 8-9
3A
Dip (Assisted)
3
8-12 reps
RPE 8-9
3B
Lat Pulldown
3
8-12 reps
RPE 8-9
4A
Bayesian Curl
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 6
2
Barbell Row
3
5-8 reps
RPE 6
3A
Dip (Assisted)
3
8-12 reps
RPE 6
3B
Lat Pulldown
3
8-12 reps
RPE 6
4A
Bayesian Curl
3
8-12 reps
RPE 6
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Barbell Row
3
5-8 reps
RPE 7
3A
Dip (Assisted)
3
8-12 reps
RPE 7
3B
Lat Pulldown
3
8-12 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 7
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3A
Dip (Assisted)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bayesian Curl
3
8-12 reps
RPE 8
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
2
Barbell Row
3
5-8 reps
RPE 8-9
3A
Dip (Assisted)
3
8-12 reps
RPE 8-9
3B
Lat Pulldown
3
8-12 reps
RPE 8-9
4A
Bayesian Curl
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 6
2
Barbell Row
3
5-8 reps
RPE 6
3A
Dip (Assisted)
3
8-12 reps
RPE 6
3B
Lat Pulldown
3
8-12 reps
RPE 6
4A
Bayesian Curl
3
8-12 reps
RPE 6
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 7
2A
Leg Extension
3
10-15 reps
RPE 7
2B
Leg Curl
3
10-15 reps
RPE 7
3A
Face Pull
3
10-15 reps
RPE 7
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Face Pull
3
10-15 reps
RPE 8
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8-9
2A
Leg Extension
3
10-15 reps
RPE 8-9
2B
Leg Curl
3
10-15 reps
RPE 8-9
3A
Face Pull
3
10-15 reps
RPE 8-9
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 6
2A
Leg Extension
3
10-15 reps
RPE 6
2B
Leg Curl
3
10-15 reps
RPE 6
3A
Face Pull
3
10-15 reps
RPE 6
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 7
2A
Leg Extension
3
10-15 reps
RPE 7
2B
Leg Curl
3
10-15 reps
RPE 7
3A
Face Pull
3
10-15 reps
RPE 7
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Face Pull
3
10-15 reps
RPE 8
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8-9
2A
Leg Extension
3
10-15 reps
RPE 8-9
2B
Leg Curl
3
10-15 reps
RPE 8-9
3A
Face Pull
3
10-15 reps
RPE 8-9
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 6
2A
Leg Extension
3
10-15 reps
RPE 6
2B
Leg Curl
3
10-15 reps
RPE 6
3A
Face Pull
3
10-15 reps
RPE 6
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 7
2A
Leg Extension
3
10-15 reps
RPE 7
2B
Leg Curl
3
10-15 reps
RPE 7
3A
Face Pull
3
10-15 reps
RPE 7
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Face Pull
3
10-15 reps
RPE 8
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8-9
2A
Leg Extension
3
10-15 reps
RPE 8-9
2B
Leg Curl
3
10-15 reps
RPE 8-9
3A
Face Pull
3
10-15 reps
RPE 8-9
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 6
2A
Leg Extension
3
10-15 reps
RPE 6
2B
Leg Curl
3
10-15 reps
RPE 6
3A
Face Pull
3
10-15 reps
RPE 6
3B
Hip Thrust (Barbell)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 7
2
Pull-Up (Weighted)
3
4-8 reps
RPE 7
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
4B
Pallof Press (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Pallof Press (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8-9
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-9
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4B
Pallof Press (Cable)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 6
2
Pull-Up (Weighted)
3
4-8 reps
RPE 6
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 6
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
4B
Pallof Press (Cable)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 7
2
Pull-Up (Weighted)
3
4-8 reps
RPE 7
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
4B
Pallof Press (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Pallof Press (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8-9
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-9
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4B
Pallof Press (Cable)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 6
2
Pull-Up (Weighted)
3
4-8 reps
RPE 6
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 6
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
4B
Pallof Press (Cable)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 7
2
Pull-Up (Weighted)
3
4-8 reps
RPE 7
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
4B
Pallof Press (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Pallof Press (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8-9
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-9
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4B
Pallof Press (Cable)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 6
2
Pull-Up (Weighted)
3
4-8 reps
RPE 6
3A
Hammer Curl (Cable)
3
10-15 reps
RPE 6
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
4B
Pallof Press (Cable)
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2A
Chest Fly (Machine)
3
10-12 reps
RPE 7
2B
Hyperextension
3
10-15 reps
RPE 7
3
Standing Calf Raise
4
10-15 reps
RPE 7
4
Lunge (Dumbbell)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2A
Chest Fly (Machine)
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3
Standing Calf Raise
4
10-15 reps
RPE 8
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8-9
2A
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
2B
Hyperextension
3
10-15 reps
RPE 8-9
3
Standing Calf Raise
4
10-15 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2A
Chest Fly (Machine)
3
10-12 reps
RPE 6
2B
Hyperextension
3
10-15 reps
RPE 6
3
Standing Calf Raise
4
10-15 reps
RPE 6
4
Lunge (Dumbbell)
2
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2A
Chest Fly (Machine)
3
10-12 reps
RPE 7
2B
Hyperextension
3
10-15 reps
RPE 7
3
Standing Calf Raise
4
10-15 reps
RPE 7
4
Lunge (Dumbbell)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2A
Chest Fly (Machine)
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3
Standing Calf Raise
4
10-15 reps
RPE 8
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8-9
2A
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
2B
Hyperextension
3
10-15 reps
RPE 8-9
3
Standing Calf Raise
4
10-15 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2A
Chest Fly (Machine)
3
10-12 reps
RPE 6
2B
Hyperextension
3
10-15 reps
RPE 6
3
Standing Calf Raise
4
10-15 reps
RPE 6
4
Lunge (Dumbbell)
2
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2A
Chest Fly (Machine)
3
10-12 reps
RPE 7
2B
Hyperextension
3
10-15 reps
RPE 7
3
Standing Calf Raise
4
10-15 reps
RPE 7
4
Lunge (Dumbbell)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2A
Chest Fly (Machine)
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3
Standing Calf Raise
4
10-15 reps
RPE 8
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8-9
2A
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
2B
Hyperextension
3
10-15 reps
RPE 8-9
3
Standing Calf Raise
4
10-15 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2A
Chest Fly (Machine)
3
10-12 reps
RPE 6
2B
Hyperextension
3
10-15 reps
RPE 6
3
Standing Calf Raise
4
10-15 reps
RPE 6
4
Lunge (Dumbbell)
2
10-12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@7
2
Barbell Row
3 Sets
5-8 Reps
@7
3A
Dip (Assisted)
3 Sets
8-12 Reps
@7
3B
Lat Pulldown
3 Sets
8-12 Reps
@7
4A
Bayesian Curl
3 Sets
8-12 Reps
@7
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
4-8 Reps
@7
2A
Leg Extension
3 Sets
10-15 Reps
@7
2B
Leg Curl
3 Sets
10-15 Reps
@7
3A
Face Pull
3 Sets
10-15 Reps
@7
3B
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@7
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
@7
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
@7
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
4B
Pallof Press (Cable)
3 Sets
10-15 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@7
2A
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
2B
Hyperextension
3 Sets
10-15 Reps
@7
3
Standing Calf Raise
4 Sets
10-15 Reps
@7
4
Lunge (Dumbbell)
2 Sets
10-12 Reps
@7