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Women's 4 Day Full Body

by Charlie Bullock
1 athletes joined

Program Description

Female specific 4 day full body hypertrophy program. Providing a balanced stimulus to all areas of the body.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 01:12
  • Last Edited
    Jun 09, 2025 01:24
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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
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
1
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
1
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
1
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
1
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
1
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
1
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
1
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
1
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
1
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
1
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
1
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
1
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 Deadlift
2 Sets
8-12 Reps
@8-9
4
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
5A
High Row
3 Sets
8-12 Reps
@8-10
5B
Front Raise
3 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 Pulldown
3 Sets
8-12 Reps
@8-9
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8-10
4A
Lying Leg Curl
3 Sets
8-15 Reps
@8-10
4B
Leg Extension
1 Set
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 Press
3 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 Raise
3 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 Squat
3 Sets
10-15 Reps
@8-10
4B
Leg Curl
3 Sets
8-15 Reps
@8-10
5A
Behind The Back Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
5B
Plank
3 Sets
1-2 mins
@8-10