![[ 60 MINUTES ] 4 Day Powerbuilding Program](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2F1e1cf465-7515-4970-a7e1-fe41bc844be9.jpg&w=3840&q=75)
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
- LevelNovice, Intermediate, Beginner
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 05, 2025 12:42
- Last EditedAug 05, 2025 08:20
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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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
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 Row3 Sets
5-8 Reps
@7
3A
Dip (Assisted)3 Sets
8-12 Reps
@7
3B
Lat Pulldown3 Sets
8-12 Reps
@7
4A
Bayesian Curl3 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 Extension3 Sets
10-15 Reps
@7
2B
Leg Curl3 Sets
10-15 Reps
@7
3A
Face Pull3 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
Hyperextension3 Sets
10-15 Reps
@7
3
Standing Calf Raise4 Sets
10-15 Reps
@7
4
Lunge (Dumbbell)2 Sets
10-12 Reps
@7