Program Description
Female specific 4 day full body hypertrophy program. Providing a balanced stimulus to all areas of the body.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 09, 2025 01:12
- Last EditedJun 18, 2025 12:35

Summary
Transform your fitness journey with the Women's 4 Day Full Body program, a comprehensive 12-week plan designed to sculpt and strengthen your entire body. Committing just four days a week, you'll engage in a mix of compound and isolation exercises, including barbell squats, dumbbell lunges, and cable tricep extensions, all tailored to elevate your strength and endurance. This program is perfect for those ready to challenge themselves and achieve lasting results in a supportive, empowering environment. Get ready to unleash your potential and redefine your fitness goals!
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
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8-9
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 8-9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Standing Calf Raise
3
10-15 reps
RPE 8-10
5A
High Row
3
8-12 reps
RPE 8-10
5B
Front Raise
3
10-15 reps
RPE 8-10
6A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
6B
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
5-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
10-15 reps
RPE 8-10
4A
Lying Leg Curl
3
8-15 reps
RPE 8-10
4B
Leg Extension
3
8-15 reps
RPE 8-10
5A
Hip Abductor (Machine)
3
10-20 reps
RPE 8-10
5B
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8-9
2
Leg Press
3
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8-9
4B
Seated Calf Raise
3
10-15 reps
RPE 8-10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-10 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8-10
4A
Sissy Squat
3
10-15 reps
RPE 8-10
4B
Leg Curl
3
8-15 reps
RPE 8-10
5A
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
5B
Plank
3
1-2 mins
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)2 Sets
6-10 Reps
@8-9
2
Reverse Lunge (Dumbbell)3 Sets
6-10 Reps
@8-9
3
Stiff Leg Deadlift2 Sets
8-12 Reps
@8-9
4
Standing Calf Raise3 Sets
10-15 Reps
@8-10
5A
High Row3 Sets
8-12 Reps
@8-10
5B
Front Raise3 Sets
10-15 Reps
@8-10
6A
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
@8-10
6B
Tricep Extension (Cable)3 Sets
10-15 Reps
@8-10
Day 2
1
Dip (Assisted)3 Sets
5-10 Reps
@8-9
2
Lat Pulldown3 Sets
8-12 Reps
@8-9
3
Lateral Raise (Machine)3 Sets
10-15 Reps
@8-10
4A
Lying Leg Curl3 Sets
8-15 Reps
@8-10
4B
Leg Extension3 Sets
8-15 Reps
@8-10
5A
Hip Abductor (Machine)3 Sets
10-20 Reps
@8-10
5B
Reverse Abs Crunch (Bodyweight)3 Sets
10-20 Reps
@8-10
Day 3
1
Hip Thrust (Barbell)3 Sets
8-12 Reps
@8-9
2
Leg Press3 Sets
8-12 Reps
@8-9
3
Chest Supported Row (Machine)3 Sets
8-12 Reps
@8-9
4A
Back Extension (Weighted)3 Sets
8-12 Reps
@8-9
4B
Seated Calf Raise3 Sets
10-15 Reps
@8-10
5A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@8-10
5B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@8-10
Day 4
1
Chin-Up (Assisted)3 Sets
5-10 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8-9
3A
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@8-10
3B
Skull Crusher (Dumbbell)2 Sets
8-12 Reps
@8-10
4A
Sissy Squat3 Sets
10-15 Reps
@8-10
4B
Leg Curl3 Sets
8-15 Reps
@8-10
5A
Behind The Back Lateral Raise (Cable)3 Sets
10-15 Reps
@8-10
5B
Plank3 Sets
1-2 mins
@8-10