4.0
(1 rating)
Program Description
To get stronger and build muscle
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedApr 24, 2025 03:37
- Last EditedJun 18, 2025 08:32

Summary
Embark on a 4-week journey with Bryson's Totally Not Optimal Workout, designed for those ready to challenge their limits! This 4-day-a-week program focuses on building strength and muscle through a variety of machine and free weight exercises, targeting all major leg muscles and core. With a mix of compound lifts like the Romanian Deadlift and isolation movements such as the Hamstring Curl, you’ll develop balanced strength and enhance your overall performance. Get ready to push yourself and redefine your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Hack Squat2 Sets
5-8 Reps
-
2
Hamstring Curl3 Sets
5-8 Reps
-
3
Leg Extension2 Sets
5-8 Reps
@9
4
Hip Adductor (Machine)2 Sets
8-10 Reps
@9
5
Standing Calf Raise2 Sets
5-8 Reps
@9
6
Abs Crunch (Weighted)2 Sets
8-10 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@9
2
Leg Press (45 Degrees)1 Set
6-8 Reps
@9
3
Hamstring Curl1 Set
8-10 Reps
@9
4
Hip Abductor (Machine)2 Sets
8-10 Reps
@9
5
Seated Calf Raise2 Sets
8-10 Reps
@9
6
Abs Crunch (Weighted)2 Sets
8-10 Reps
@9
Day 3
1
Dip (Weighted)2 Sets
5-8 Reps
@9
2
Bicep Curl (Cable)2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)2 Sets
-
4
Incline Bench Press (Smith Machine)2 Sets
5-8 Reps
@9
5
Lateral Raise (Machine)2 Sets
8-10 Reps
@9
6
Seated Row (Cable)3 Sets
8-10 Reps
@9
7
Lat Pulldown3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Paused)2 Sets
5-8 Reps
@9
2
Chest Fly (Machine)1 Set
-
3
Overhead Press (Barbell)1 Set
-
4
Tricep Pushdown (Cable)3 Sets
5-8 Reps
@9
5
Bicep Curl (Dumbbell)3 Sets
5-8 Reps
@9
6
T-Bar Row3 Sets
5-8 Reps
@9
7
Lat Pulldown3 Sets
5-8 Reps
@9
8
Standing Pullover (Cable)1 Set
-