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Fullbody Focus – Hybrid Recomp 4x

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Program Description

Fullbody Focus – Hybrid Recomp 4x è un programma d’allenamento su 4 giorni a settimana, progettato per chi cerca una ricomposizione corporea concreta: meno grasso, più muscolo, più performance. Ogni seduta stimola tutto il corpo, ma con un focus mirato (spinta, tirata, posterior chain, metabolico) per colpire ogni distretto con precisione e progressione. Il ciclo si sviluppa su 4 settimane, con un aumento progressivo dell’intensità grazie a: • tecniche avanzate come cluster set, rest-pause, isometrie • schema evolutivo su volumi, ripetizioni e stimolo • mix intelligente di esercizi multiarticolari e complementari Progettato per atleti intermedi o avanzati, questo programma è perfetto in fase di: • dimagrimento controllato • ricomposizione muscolare • reset e spinta metabolica 💥 Se vuoi allenarti con logica e intensità, ottenere pump reali, sentirti funzionale e potente, Fullbody Focus – Hybrid Recomp 4x è la scelta giusta.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 02, 2025 08:10
  • Last Edited
    Aug 03, 2025 03:19

Summary

Transform your physique with the Fullbody Focus – Hybrid Recomp 4x program! Over the course of 8 weeks, you'll engage in four dynamic training sessions each week, expertly designed to build strength and promote muscle definition. This program combines compound lifts and targeted exercises to maximize your results, focusing on both upper and lower body. Whether you're looking to tone up or increase your overall strength, this comprehensive plan will guide you every step of the way. Get ready to redefine your limits and achieve the body you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Glutes
12.2%
Triceps
9.7%
Quadriceps
9.2%
Upper Back
8.7%
Hamstrings
8.6%
Lats
6.6%
Front Delts
6.5%
Chest
5.3%
Biceps
4.8%
Middle Delts
4.6%
Rear Delts
4.1%
Lower Back
2.4%
Adductors
1.4%
Forearms
0.8%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
3
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
3
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
2
1
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
3
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
2
1
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
3
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
1
2
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
1
2
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
1
4
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
1
4
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
1
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
1
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12 reps
RPE 7
1B
Dumbbell Row
3
12 reps
RPE 7
1C
Squat (Bodyweight)
3
20 reps
RPE 7
2
Arnold Press
2
12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
20 reps
RPE 7
5B
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12 reps
RPE 7
1B
Dumbbell Row
3
12 reps
RPE 7
1C
Squat (Bodyweight)
3
20 reps
RPE 7
2
Arnold Press
2
12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
20 reps
RPE 7
5B
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12 reps
RPE 7
1B
Dumbbell Row
3
12 reps
RPE 7
1C
Squat (Bodyweight)
3
20 reps
RPE 7
2
Arnold Press
2
12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
20 reps
RPE 7
5B
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12 reps
RPE 7
1B
Dumbbell Row
3
12 reps
RPE 7
1C
Squat (Bodyweight)
3
20 reps
RPE 7
2
Arnold Press
2
12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
20 reps
RPE 7
5B
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
12 reps
RPE 7
1B
Dumbbell Row
4
12 reps
RPE 7
1C
Squat (Bodyweight)
4
20 reps
RPE 7
2
Arnold Press
2
1
1
1
12 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
30 reps
RPE 7
5B
Mountain Climber
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
12 reps
RPE 7
1B
Dumbbell Row
4
12 reps
RPE 7
1C
Squat (Bodyweight)
4
20 reps
RPE 7
2
Arnold Press
2
1
1
1
12 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
30 reps
RPE 7
5B
Mountain Climber
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
12 reps
RPE 7
1B
Dumbbell Row
4
12 reps
RPE 7
1C
Squat (Bodyweight)
4
20 reps
RPE 7
2
Arnold Press
2
1
1
1
12 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
40 reps
RPE 7
5B
Mountain Climber
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
12 reps
RPE 7
1B
Dumbbell Row
4
12 reps
RPE 7
1C
Squat (Bodyweight)
4
20 reps
RPE 7
2
Arnold Press
2
1
1
1
12 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
40 reps
RPE 7
5B
Mountain Climber
3
40 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
45 mins
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Seal Row
4 Sets
8 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7.5
6
Glute Bridge (Dumbbell)
2 Sets
15 Reps
@7.5
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@7.5
Day 1
1
PUSH PRESS MANUBRI
3 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7.5
7A
Cable Crunch
3 Sets
15 Reps
@7
7B
Plank
3 Sets
30 mins
@7
Day 3
1A
Chest Press (Machine)
3 Sets
12 Reps
@7
1B
Dumbbell Row
3 Sets
12 Reps
@7
1C
Squat (Bodyweight)
3 Sets
20 Reps
@7
2
Arnold Press
2 Sets
12 Reps
@7.5
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
4A
Bicep Curl (Cable)
2 Sets
15 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5A
Oblique Crunch
3 Sets
20 Reps
@7
5B
Mountain Climber
3 Sets
20 Reps
@7
Day 4
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3A
Y Raise
2 Sets
15 Reps
@7
3B
Face Pull
2 Sets
15 Reps
@7
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
5
Glute Kickback (Cable)
2 Sets
12 Reps
@7
6A
Lying Leg Raise
3 Sets
AMRAP
@7
6B
Side Plank
3 Sets
30 mins
@7