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[The Absolute Tank] 4 Day Full Body Workout Program
by Ethan MacLean
109 athletes joined
Program Description
Get jacked with this (high volume) 4 Day Full Body Workout Program for Novice to Intermediate lifters. Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Dec 30, 2023 05:49
Last Edited
Jun 16, 2024 10:20
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Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@7
@8
@9
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@7
@8
@9
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@7
@8
@9
3
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4A
Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4B
Bicep Curl (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@7
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@7
@7
@8
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@7
@8
@9
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
3B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@7
@7
@8
@9
2
Pendlay Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@7
@8
@9
3A
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5B
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@7
@8
@8
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@7
@7
@8
@9
3
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@7
@7
@8
@9
4
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@8
@9
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@8
@9
6
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@8
@9
@10
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@8
@9
@10
3
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4A
Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Bicep Curl (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@8
@8
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@8
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@8
@9
@10
4
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@10
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@10
6
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@8
@8
@9
@10
2
Pendlay Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
3A
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5A
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5B
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@8
@9
@10
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@8
@9
@10
3
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4A
Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Bicep Curl (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@8
@8
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@8
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@8
@9
@10
4
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@10
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@10
6
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@8
@8
@9
@10
2
Pendlay Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
3A
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5A
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5B
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@9
@9
@10
@10
2
Pendlay Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@9
@10
@10
3A
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
3B
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
8-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@9
@10
@10
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@9
@10
@10
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@9
@10
@10
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@10
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@9
@9
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@9
@10
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3B
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5A
Leg Extension
3 Sets
12-15 Reps
@10
5B
Leg Curl
3 Sets
12-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@8
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@9
@9
@10
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@9
@9
@10
@10
4
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6
Lying Leg Curl
3 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
4-6 Reps
6-10 Reps
10-14 Reps
@10
@10
@10
2
Pendlay Row
3 Sets
1 Set
6-10 Reps
10-14 Reps
@10
@10
3A
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
3B
Lat Pulldown
3 Sets
8-12 Reps
@10
4
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
8-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
1 Set
6-10 Reps
10-14 Reps
@10
@10
2A
Chin-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10
2B
Dip (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@10
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@10
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
4-6 Reps
6-10 Reps
10-14 Reps
@10
@10
@10
2
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
10-14 Reps
@10
@10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5A
Leg Extension
3 Sets
12-15 Reps
@10
5B
Leg Curl
3 Sets
12-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@9
@10
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
6-10 Reps
8-12 Reps
10-15 Reps
@10
@10
@10
3
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
8-12 Reps
10-15 Reps
@10
@10
@10
4
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6
Lying Leg Curl
3 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
10-14 Reps
2
Pendlay Row
1 Set
1 Set
6-10 Reps
10-14 Reps
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Split Squat (Dumbbell)
1 Set
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5B
Hammer Curl
2 Sets
8-12 Reps
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
2A
Chin-Up (Weighted)
1 Set
1 Set
6-10 Reps
10-20 Reps
2B
Dip (Weighted)
1 Set
1 Set
6-10 Reps
10-20 Reps
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4A
Tricep Extension (Cable)
2 Sets
12-15 Reps
4B
Bicep Curl (Cable)
2 Sets
10-12 Reps
5
Back Extension
1 Set
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
10-14 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3B
Dumbbell Row
2 Sets
8-12 Reps
4
Skull Crusher
2 Sets
8-12 Reps
5A
Leg Extension
2 Sets
12-15 Reps
5B
Leg Curl
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
6-10 Reps
2
T-Bar Row
1 Set
1 Set
6-10 Reps
10-15 Reps
3
Leg Press
1 Set
1 Set
6-10 Reps
10-15 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
5B
Upright Row (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
6
Lying Leg Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@7
@7
@8
@9
2
Pendlay Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@7
@8
@9
3A
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5B
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@7
@8
@9
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@7
@8
@9
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@7
@8
@9
3
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4A
Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4B
Bicep Curl (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@7
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@7
@7
@8
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@7
@8
@9
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
3B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@7
@8
@8
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@7
@7
@8
@9
3
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@7
@7
@8
@9
4
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@8
@9
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@8
@9
6
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@8
@8
@9
@10
2
Pendlay Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
3A
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5A
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5B
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@8
@9
@10
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@8
@9
@10
3
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4A
Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Bicep Curl (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@8
@8
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@8
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@8
@9
@10
4
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@10
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@10
6
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@8
@8
@9
@10
2
Pendlay Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
3A
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5A
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5B
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@8
@9
@10
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@8
@9
@10
3
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4A
Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Bicep Curl (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@8
@8
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@8
@9
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@8
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@8
@9
@10
4
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@10
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@10
6
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@9
@9
@10
@10
2
Pendlay Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@9
@10
@10
3A
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
3B
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Split Squat (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
8-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@9
@10
@10
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@9
@10
@10
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-20 Reps
@9
@10
@10
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@10
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-14 Reps
@9
@9
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
10-14 Reps
@9
@10
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3B
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5A
Leg Extension
3 Sets
12-15 Reps
@10
5B
Leg Curl
3 Sets
12-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@8
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@9
@9
@10
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@9
@9
@10
@10
4
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6
Lying Leg Curl
3 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
4-6 Reps
6-10 Reps
10-14 Reps
@10
@10
@10
2
Pendlay Row
3 Sets
1 Set
6-10 Reps
10-14 Reps
@10
@10
3A
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
3B
Lat Pulldown
3 Sets
8-12 Reps
@10
4
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
8-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
1 Set
6-10 Reps
10-14 Reps
@10
@10
2A
Chin-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10
2B
Dip (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@10
5
Back Extension
2 Sets
1 Set
8-12 Reps
10-20 Reps
@10
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
4-6 Reps
6-10 Reps
10-14 Reps
@10
@10
@10
2
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
10-14 Reps
@10
@10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5A
Leg Extension
3 Sets
12-15 Reps
@10
5B
Leg Curl
3 Sets
12-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@9
@10
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
6-10 Reps
8-12 Reps
10-15 Reps
@10
@10
@10
3
Leg Press
1 Set
2 Sets
1 Set
6-10 Reps
8-12 Reps
10-15 Reps
@10
@10
@10
4
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
5B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
6
Lying Leg Curl
3 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
10-14 Reps
2
Pendlay Row
1 Set
1 Set
6-10 Reps
10-14 Reps
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
3B
Lat Pulldown
2 Sets
8-12 Reps
4
Split Squat (Dumbbell)
1 Set
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5B
Hammer Curl
2 Sets
8-12 Reps
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
2A
Chin-Up (Weighted)
1 Set
1 Set
6-10 Reps
10-20 Reps
2B
Dip (Weighted)
1 Set
1 Set
6-10 Reps
10-20 Reps
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4A
Tricep Extension (Cable)
2 Sets
12-15 Reps
4B
Bicep Curl (Cable)
2 Sets
10-12 Reps
5
Back Extension
1 Set
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
10-14 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
10-14 Reps
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3B
Dumbbell Row
2 Sets
8-12 Reps
4
Skull Crusher
2 Sets
8-12 Reps
5A
Leg Extension
2 Sets
12-15 Reps
5B
Leg Curl
2 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
6-10 Reps
2
T-Bar Row
1 Set
1 Set
6-10 Reps
10-15 Reps
3
Leg Press
1 Set
1 Set
6-10 Reps
10-15 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
5B
Upright Row (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
6
Lying Leg Curl
2 Sets
12-15 Reps