5.0
(1 rating)
Program Description
Strengthen whole body, Bench, Smith Squat, Sldl, weighted pull up, and wall hspu, will be the main things strengthened. Pull-up progression (sets x reps) 3x3, 4x3, 5x3 3x4, 4x4, 5x4, 3x5, 4x5, 5x5
Program Overview
- LevelAdvanced
- GoalPowerbuilding, Bodybuilding, Powerlifting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout100 minutes
- CreatedJul 21, 2024 05:55
- Last EditedJun 18, 2025 09:43
Summary
Unlock your potential with the Aesthetic PowerBuilder 4-Day Split, a comprehensive 5-week program designed to sculpt and strengthen your physique. This split focuses on key muscle groups, combining heavy lifts with targeted accessory work to maximize growth and definition. With four training days each week, you'll engage in a variety of exercises, including bench presses, squats, and deadlifts, all tailored to enhance your power and aesthetics. Equip yourself with a full gym and get ready to transform your workouts into results-driven sessions!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
10-10 reps
8-8 reps
6-6 reps
68%
75%
78%
2
Squat (Smith Machine)
3
6 reps
80%
3
Stiff Leg Deadlift
3
6 reps
80%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
10-10 reps
8-8 reps
6-8 reps
73%
78%
82%
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
80%
80%
80%
3
Stiff Leg Deadlift
1
1
1
10 reps
8 reps
6 reps
80%
80%
80%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
85%
2
Squat (Smith Machine)
3
4-6 reps
87%
3
Stiff Leg Deadlift
3
3-6 reps
88%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
86%
89%
90%
2
Squat (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
89%
90%
92%
3
Stiff Leg Deadlift
3
3 reps
90%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1-4 reps
98%
2
Squat (Smith Machine)
3
1-4 reps
98%
3
Stiff Leg Deadlift
3
1-4 reps
98%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
68%
75%
78%
2
Squat (Smith Machine)
3
8 reps
80%
3
Stiff Leg Deadlift
3
6 reps
80%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
10-10 reps
8-8 reps
6-8 reps
73%
78%
82%
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
82%
82%
82%
3
Stiff Leg Deadlift
1
1
1
10 reps
8 reps
6 reps
82%
82%
82%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4-6 reps
87%
2
Squat (Smith Machine)
3
4-6 reps
88%
3
Stiff Leg Deadlift
3
3-6 reps
88%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
95%
2
Squat (Smith Machine)
1
2
3-3 reps
1-2 reps
92%
95%
3
Stiff Leg Deadlift
1
2
3-3 reps
1-2 reps
92%
95%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1-4 reps
98%
2
Squat (Smith Machine)
3
1-4 reps
98%
3
Stiff Leg Deadlift
3
1-4 reps
98%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)1 Set
1 Set
1 Set
10-10 Reps
8-8 Reps
6-6 Reps
68%
75%
78%
2
Squat (Smith Machine)3 Sets
6 Reps
80%
3
Stiff Leg Deadlift3 Sets
6 Reps
80%
4
Incline Bench Press (Dumbbell)1 Set
2 Sets
8-10 Reps
6-8 Reps
@10
@10
5
Single Leg Press1 Set
6-8 Reps
@10
6A
Seated Hamstring Curl2 Sets
8-12 Reps
@10
6B
Sissy Squat2 Sets
AMRAP
@10
7A
Calf Raise (Leg Press)2 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)2 Sets
7-10 Reps
@10
8
Cable Crossover1 Set
6-12 Reps
@10
9
Deficit Push Up1 Set
5-12 Reps
@10
Day 3
1
Larsen Press (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
68%
75%
78%
2
Squat (Smith Machine)3 Sets
8 Reps
80%
3
Stiff Leg Deadlift3 Sets
6 Reps
80%
4
Incline Bench Press (Dumbbell)1 Set
2 Sets
8-10 Reps
6-8 Reps
@10
@10
5
Single Leg Press1 Set
6-8 Reps
@10
6A
Seated Hamstring Curl2 Sets
8-12 Reps
@10
6B
Sissy Squat2 Sets
AMRAP
@10
7A
Calf Raise (Leg Press)2 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)2 Sets
7-10 Reps
@10
8
Cable Crossover1 Set
6-12 Reps
@10
9
Deficit Push Up1 Set
5-12 Reps
@10
Day 2
1
Pull-Up (Weighted)5 Sets
3-5 Reps
90%
2
Wall Assisted Handstand Pushup2 Sets
2 Sets
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
@7-8
@7-9
@7-10
3A
Standing Pullover (Cable)3 Sets
5-10 Reps
@10
3B
Lat Pulldown (Close Grip)3 Sets
AMRAP
@10
4
Seated Wide-Grip Row (Cable)4 Sets
5-10 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)3 Sets
5-10 Reps
@10
5B
One Arm Lateral Raise (Cable)3 Sets
5-10 Reps
@10
6
Preacher Curl (Dumbbell)3 Sets
6-8 Reps
@10
7A
Overhead Tricep Extension (Cable)3 Sets
7-12 Reps
@10
7B
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
@10
8A
Rear Delt Fly (Machine)3 Sets
5-10 Reps
@10
8B
Incline Curl (Dumbbell)3 Sets
5-8 Reps
@10
Day 4
1
Pull-Up (Weighted)5 Sets
3-5 Reps
90%
2
Wall Assisted Handstand Pushup2 Sets
2 Sets
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
@7-8
@7-9
@7-10
3A
Standing Pullover (Cable)3 Sets
5-10 Reps
@10
3B
Lat Pulldown (Close Grip)3 Sets
AMRAP
@10
4
Seated Wide-Grip Row (Cable)3 Sets
5-10 Reps
@10
5
Seated Row (Cable)3 Sets
6-10 Reps
@10
6A
Rear Delt Fly (Machine)2 Sets
5-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)2 Sets
5-10 Reps
@10
7A
Rear Delt Fly (Machine)2 Sets
5-10 Reps
@10
7B
Overhead Tricep Extension (Cable)2 Sets
7-12 Reps
@10
8
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
@10
9A
Y Raise2 Sets
8-12 Reps
@10
9B
Incline Curl (Dumbbell)2 Sets
5-8 Reps
@10
10
Pull-Up (Bodyweight)1 Set
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Adam M.Age 18, Man
10 months ago
3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I made the program so it’s no surprise I think it’s the best, trust me check it out, it puts serious numbers on your lifts esp if you’re a beginner, I ran this on my cut losing weight and my numbers still went up, also it aids my journey with the hspu and getting my bench up(high 200s rn), I made it 4 days bc I have college.