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Smart Strength - 4 Day FullGym Workout Plan

by Dávid K.

Program Description

Take care of your legs and build strength with this 12-week hypertrophy journey—perfect for beginners ready to step up their game!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2025 07:00
  • Last Edited
    Sep 29, 2025 03:51

Summary

Unlock your strength potential with the Smart Strength - 4 Day FullGym Workout Plan! Over 12 weeks, this program is designed to maximize muscle growth and enhance overall fitness through a balanced mix of compound and isolation movements. With four focused training days each week, you'll target major muscle groups using a variety of equipment, ensuring a comprehensive workout experience. Get ready to build strength, improve endurance, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Chest
9.1%
Glutes
9%
Upper Back
8.7%
Front Delts
8.2%
Hamstrings
7.7%
Biceps
7.4%
Rear Delts
7.2%
Middle Delts
6.4%
Abs
5.9%
Lower Back
5.6%
Lats
4.8%
Abductors
2.8%
Quadriceps
2.6%
Calves
2.5%
Forearms
1.1%
Cardio
0.1%
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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
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Back Extension
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Thrust (Machine)
4
8-10 reps
RPE 8
4
Seated Calf Raise
3
12-15 reps
RPE 8
5
Pallof Press
3
12-15 reps
RPE 8
6
Hanging Knee Raise
3
10-12 reps
RPE 8
7
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
4
12-15 reps
RPE 8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Hyperextension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 8
7
Cardio
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-12 reps
RPE 8
2
Reverse Pec Deck
3
10-12 reps
RPE 8
3
Cable External Rotation
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Dip (Assisted)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10-12 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
10-12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
2
Seated Hamstring Curl
4 Sets
12-15 Reps
@8
3
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
4
Hip Thrust (Machine)
3 Sets
8-10 Reps
@8
5
Seated Calf Raise
3 Sets
12-15 Reps
@8
6
Hyperextension
3 Sets
12-15 Reps
@8
Day 4
1
Lateral Raise (Machine)
3 Sets
10-12 Reps
@8
2
Reverse Pec Deck
3 Sets
10-12 Reps
@8
3
Cable External Rotation
3 Sets
12-15 Reps
@8
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Dip (Assisted)
3 Sets
10-12 Reps
@8
6
Hanging Leg Raise
3 Sets
10-12 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Face Pull
3 Sets
12-15 Reps
@8
4
Back Extension
3 Sets
10-12 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@8
6
Wood Chop
3 Sets
12-15 Reps
@8