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Bodybuilding 4 Days a Week for 16 weeks

by Mike F.
1 athletes joined
5.0
(1 rating)

Program Description

Approx. 60 minute bodybuilding building program 4 days per week 16 weeks Standard exercises for most gyms Substitute as necessary / desired Small power building component with 6 reps per set, but still in the hypertrophy range.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2025 12:04
  • Last Edited
    Jun 18, 2025 12:13

Summary

Transform your physique with this comprehensive 16-week bodybuilding program, designed for four days of intense training each week. Focus on major muscle groups with targeted workouts, including chest and back, arms and abs, and legs, utilizing a mix of free weights and machines for optimal strength gains. Each session is crafted to challenge your limits and enhance muscle definition, ensuring you build size and strength effectively. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
6 reps
RPE 8
5
Pec Fly (Dumbbell)
3
6 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
6 reps
RPE 8
5
Pec Fly (Dumbbell)
3
6 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
6 reps
RPE 8
5
Pec Fly (Dumbbell)
3
6 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
6 reps
RPE 8
5
Pec Fly (Dumbbell)
3
6 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
6 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
6 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
6 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
3
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
6 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Stiff Leg Deadlift
3
8 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Stiff Leg Deadlift
3
8 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Stiff Leg Deadlift
3
8 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Stiff Leg Deadlift
3
8 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
6 reps
RPE 8
3
Leg Extension
3
6 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
6
Stiff Leg Deadlift
3
6 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
6 reps
RPE 8
3
Leg Extension
3
6 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
6
Stiff Leg Deadlift
3
6 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
6 reps
RPE 8
3
Leg Extension
3
6 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
6
Stiff Leg Deadlift
3
6 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Calf Raise
3
6 reps
RPE 8
3
Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
6
Stiff Leg Deadlift
3
6 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Front Raise
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Front Raise
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Front Raise
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Front Raise
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Front Raise
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Front Raise
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Front Raise
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Front Raise
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Dumbbell Row
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
7
Push Up
1 Set
AMRAP
@10
8
Pull-Up (Assisted)
1 Set
AMRAP
@10
Day 2
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Bicep Curl (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
7
Decline Sit Up (Weighted)
3 Sets
25 Reps
@8
8
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Leg Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Seated Calf Raise
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Stiff Leg Deadlift
3 Sets
10 Reps
@8
7
Squat (Barbell)
1 Set
AMRAP
40%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Front Raise
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
6
Decline Sit Up (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
10 Reps
@8
8
Sit Up
1 Set
AMRAP
@10