logo
BoostcampPNG

4 Day Hybrid Mass & Physique Plan

by Refuge Strength

Program Description

Wide lats, round delts, balanced chest/arms, strong posterior chain, healthy spine/core Equipment: Power rack, barbell, dumbbells, pull-up bar, dip bars, cable station Training Split: Upper / Lower / Upper / Lower (rest days as needed)

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 17, 2025 07:27
  • Last Edited
    Sep 24, 2025 04:15

Summary

Unlock your potential with the 4 Day Hybrid Mass & Physique Plan, a comprehensive 12-week program designed for those ready to build muscle and enhance their physique. This four-day split focuses on heavy compound lifts and targeted accessory work, ensuring you maximize strength gains while sculpting your body. Each workout emphasizes progressive overload, with detailed exercise instructions and video demonstrations to guide you through every rep. Equip your garage gym and get ready to transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Upper Back
10.8%
Hamstrings
10.6%
Lats
8.6%
Lower Back
8.4%
Quadriceps
7.9%
Abs
7.3%
Biceps
6%
Triceps
5.4%
Chest
5.3%
Front Delts
4.9%
Middle Delts
4.3%
Rear Delts
3.6%
Calves
2.4%
Adductors
1.7%
Forearms
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Good Morning
3
10-12 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Reverse Lunge (Barbell)
3
8-12 reps
-
3
Good Morning
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Wood Chop
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Hanging Knee Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Good Morning
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
6
Plank (Weighted)
1 Set
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
0.5-0.75 mins
-
-
-
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
2
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Good Morning
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Hyperextension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Wood Chop
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-