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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 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!
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4.8 Stars with 10, 000+ Ratings
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
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 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
3 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 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