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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 14, 2025 08:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Biceps
9.6%
Hamstrings
9.5%
Upper Back
8.9%
Middle Delts
8.3%
Abs
8.2%
Front Delts
7.9%
Chest
7.4%
Glutes
6.8%
Lats
6.5%
Lower Back
4.6%
Quadriceps
3.4%
Rear Delts
2.8%
Calves
2.2%
Forearms
1.3%
Cardio
0.7%
Abductors
0.6%
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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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
6
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@8
Day 4
1
Chest Press (Machine)
3 Sets
10-12 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
6
Decline Sit Up (Bodyweight)
3 Sets
10-12 Reps
@8
7
Cardio
1 Set
15 mins
@8
Day 3
1
Leg Press
4 Sets
10-12 Reps
@8
2
Seated Hamstring Curl
4 Sets
12-15 Reps
@8
3
Hip Thrust (Machine)
4 Sets
8-10 Reps
@8
4
Seated Calf Raise
3 Sets
12-15 Reps
@8
5
Pallof Press
3 Sets
12-15 Reps
@8
6
Hanging Knee Raise
3 Sets
10-12 Reps
@8
7
Hyperextension
3 Sets
12-15 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
4 Sets
8-10 Reps
@8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@8