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4D Antonio plan

by Andre Assunção
2 athletes joined

Program Description

Segue esse plano e acabou

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 01:16
  • Last Edited
    Jul 22, 2025 01:49
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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
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Lat Pulldown
3 Sets
8-12 Reps
@9-10
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@9-10
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@8-10
7
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9-10
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4
Hanging Leg Raise
2 Sets
10-15 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Lat Pulldown
3 Sets
8-12 Reps
@9-10
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@9-10
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@8-10
7
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9-10
Day 4
1
High Bar Squat (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@9-10
2
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
3
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
4
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9-10
6
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@9-10