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SIRU SPLIT 4.0?

by taban B.

Program Description

gains pains and veins

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2024 03:25
  • Last Edited
    Jun 18, 2025 12:51

Summary

Unlock your strength with the SIRU SPLIT 4.0, an 8-week program designed for dedicated lifters ready to elevate their training. Committing to 5 days a week, you'll alternate between focused pull and push days, targeting major muscle groups with a mix of dumbbell, barbell, and machine exercises. Each session is crafted to challenge your limits and enhance muscle growth, ensuring you build a balanced physique. Get ready to push your boundaries and achieve your fitness goals with this structured approach!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Seated Calf Raise
3
12-18 reps
RPE 8.5
2
Lying Leg Curl
2
1
13-18 reps
13-18 reps
RPE 8
RPE 8.5
3
Hack Squat
1
2
13-18 reps
13-18 reps
RPE 8
RPE 8.5
4
Squat (Smith Machine)
2
13-18 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12-18 reps
RPE 8.5
2
Lying Leg Curl
2
2
13-18 reps
13-18 reps
RPE 8
RPE 8.5
3
Hack Squat
2
2
13-18 reps
13-18 reps
RPE 8
RPE 8.5
4
Squat (Smith Machine)
2
1
13-18 reps
13-18 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12-18 reps
RPE 9.5
2
Lying Leg Curl
3
13-18 reps
RPE 9.5
3
Hack Squat
1
2
13-18 reps
13-18 reps
RPE 9.5
RPE 10
4
Squat (Smith Machine)
2
13-18 reps
RPE 10
5
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
12-18 reps
RPE 9.5
2
Lying Leg Curl
4
13-18 reps
RPE 9.5
3
Hack Squat
1
3
13-18 reps
13-18 reps
RPE 9.5
RPE 10
4
Squat (Smith Machine)
3
13-18 reps
RPE 10
5
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 8.5
2
Squat (Barbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
3
Seated Hamstring Curl
1
2
15 reps
15 reps
RPE 8
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
5
Sit Up
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 8.5
2
Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
3
Seated Hamstring Curl
2
2
15 reps
15 reps
RPE 8
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
5
Sit Up
3
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
15 reps
15 reps
RPE 8.5
RPE 9
4
Reverse Lunge (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Sit Up
3
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8.5
RPE 9
2
Squat (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 10
3
Seated Hamstring Curl
1
2
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
4
Reverse Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Sit Up
4
15-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8.5
4
Bicep Curl (Cable)
2
1
15-18 reps
15-18 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
2
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
3
Bent Over Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
2
2
15-18 reps
15-18 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Cable)
4
15-18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
2
Wide Grip Lat Pulldown
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Cable)
2
2
15-18 reps
15-18 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
2
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Concentration Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
15 reps
15 reps
RPE 8
RPE 8.5
2
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 8
RPE 8.5
3
Single Arm Iso Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Concentration Curl
1
3
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Concentration Curl
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
15 reps
15 reps
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
3
Single Arm Iso Row
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Concentration Curl
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8.5
3
JM Press
2
15-25 reps
RPE 8.5
4
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
10-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 8.5
2
Incline Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8.5
3
JM Press
1
2
15-25 reps
15-25 reps
RPE 8
RPE 8.5
4
Chest Press (Machine)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
10-20 reps
10-20 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
JM Press
2
15-25 reps
RPE 9.5
4
Chest Press (Machine)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
15 reps
15 reps
RPE 8.5
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
3
JM Press
3
15-25 reps
RPE 9.5
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
6-10 reps
6-10 reps
6-10 reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Tricep Pushdown (Cable)
1
3
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
70%
75%
80%
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
70%
75%
80%
85%
2
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
3
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
2
Seated Calf Raise
2
1
12-18 reps
12-18 reps
RPE 8
RPE 8.5
3
Sumo Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Squat (Smith Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8
RPE 8.5
2
Seated Calf Raise
2
1
1
12-18 reps
12-18 reps
12-18 reps
RPE 8
RPE 8.5
RPE 9
3
Sumo Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 8.5
4
Reverse Lunge (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Squat (Smith Machine)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
2
Seated Calf Raise
3
12-18 reps
RPE 9
3
Sumo Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Reverse Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5
Squat (Smith Machine)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
2
Seated Calf Raise
4
12-18 reps
RPE 9
3
Sumo Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Reverse Lunge (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5
Squat (Smith Machine)
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 8.5
2
Sumo Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
65%
70%
75%
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 8.5
4
Lunge (Dumbbell)
2
8-10 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 8.5
2
Sumo Deadlift (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
65%
70%
75%
3
Leg Extension
1
3
15 reps
15 reps
RPE 8
RPE 8.5
4
Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
3
15 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8.5
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
70%
75%
80%
3
Leg Extension
1
2
15 reps
15 reps
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
2
8-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8.5
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
70%
75%
80%
85%
3
Leg Extension
1
3
15 reps
15 reps
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
3
8-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
3
15 reps
15 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
2
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 8.5
3B
Decline Push Up
2
AMRAP
RPE 8.5
4
Bicep Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
5A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
5B
Underhand Lat Pulldown
2
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 8.5
2
Skull Crusher
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3A
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3B
Decline Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
5A
Incline Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5B
Underhand Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 9.5
2
Skull Crusher
3
8-12 reps
RPE 9
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 9.5
3B
Decline Push Up
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 9.5
5A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5B
Underhand Lat Pulldown
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
15 reps
RPE 9.5
2
Skull Crusher
4
8-12 reps
RPE 9
3A
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
3B
Decline Push Up
3
AMRAP
RPE 10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9.5
5A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
5B
Underhand Lat Pulldown
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
2
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
3
Bench Press (Wide Grip)
1
1
1
5-10 reps
5-10 reps
5-10 reps
60%
65%
70%
4
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
6
Underhand Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
3
10-15 reps
10-15 reps
RPE 8
RPE 8.5
2
Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
3
Bench Press (Wide Grip)
1
1
2
5-10 reps
5-10 reps
5-10 reps
60%
65%
70%
4
Rear Delt Fly (Dumbbell)
1
3
15 reps
15 reps
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
1
3
10-15 reps
10-15 reps
RPE 8
RPE 8.5
6
Underhand Lat Pulldown
1
3
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 9
2
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Bench Press (Wide Grip)
1
1
1
5-10 reps
5-10 reps
5-10 reps
65%
70%
75%
4
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Underhand Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 9
2
Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Bench Press (Wide Grip)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
65%
70%
75%
80%
4
Rear Delt Fly (Dumbbell)
1
3
15 reps
15 reps
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Underhand Lat Pulldown
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
2
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8.5
4
Bicep Curl (Cable)
2 Sets
1 Set
15-18 Reps
15-18 Reps
@8
@8.5
Day 3
1
Lateral Raise (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@8.5
3
JM Press
2 Sets
15-25 Reps
@8.5
4
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
5
Overhead Tricep Extension (Cable)
1 Set
10-20 Reps
@8.5
Day 4
1
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
2
Seated Calf Raise
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8
@8.5
3
Sumo Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8.5
4
Reverse Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
5
Squat (Smith Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@8.5
Day 5
1
Lateral Raise (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
2
Skull Crusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@8.5
3B
Decline Push Up
2 Sets
AMRAP
@8.5
4
Bicep Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8.5
5A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
5B
Underhand Lat Pulldown
2 Sets
AMRAP
@8.5
Day 1
1
Seated Calf Raise
3 Sets
12-18 Reps
@8.5
2
Lying Leg Curl
2 Sets
1 Set
13-18 Reps
13-18 Reps
@8
@8.5
3
Hack Squat
1 Set
2 Sets
13-18 Reps
13-18 Reps
@8
@8.5
4
Squat (Smith Machine)
2 Sets
13-18 Reps
@8.5