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4 Day Splitskis

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Program Description

To get large

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 11:52
  • Last Edited
    Aug 03, 2025 03:26

Summary

**4 Day Splitskis** is an 18-week program designed to maximize your strength and muscle gains through a balanced four-day split routine. Each week, you'll focus on push, pull, and leg workouts, ensuring comprehensive muscle engagement and recovery. With a variety of exercises like barbell bench presses, deadlifts, and squats, this program is tailored for those ready to elevate their lifting game. Equip yourself with a full gym and get ready to challenge your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Upper Back
10.5%
Biceps
8.9%
Lats
8.5%
Front Delts
8.4%
Chest
8.3%
Quadriceps
8.3%
Hamstrings
8.1%
Glutes
7%
Abs
5.9%
Middle Delts
5.8%
Lower Back
3%
Rear Delts
1.9%
Adductors
1.5%
Forearms
1.2%
Abductors
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
-
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
-
-
3
Leg Press
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
12 Reps
-
6
Dip (Weighted)
3 Sets
12 Reps
-