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4-Day Cut & Grow Program

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Program Description

Progression Plan Weeks 1-4: Focus on getting used to the volume while maintaining strength. Weeks 5-8: Push for progressive overload (adding reps or weight when possible). Weeks 9-12: If recovery feels good, continue progressing. If fatigue accumulates, reduce volume slightly.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 20, 2025 04:25
  • Last Edited
    Jun 18, 2025 01:02

Summary

Transform your physique with the 4-Day Cut & Grow Program, a comprehensive 12-week training plan designed for serious lifters. This program focuses on building strength while shedding excess body fat through a balanced mix of upper and lower body workouts, targeting major muscle groups with compound and isolation exercises. With four intense training days each week, you'll push your limits and see real results, all while utilizing a full gym setup. Get ready to cut down and grow stronger!
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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
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Overhead Press (Barbell)
4 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
5
Skull Crusher (Barbell)
4 Sets
15 Reps
@9
6
Dip (Assisted)
3 Sets
12 Reps
@9
7
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press
4 Sets
15 Reps
@9
3
Split Squat (Smith Machine)
3 Sets
12 Reps
@9
4
Leg Curl
4 Sets
12 Reps
@9
5
Standing Calf Raise
5 Sets
15 Reps
@9
6
Cable Crunch
3 Sets
15 Reps
@9
Day 3
1
Pull-Up (Assisted)
4 Sets
8 Reps
@9
2
Barbell Row
4 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
5
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Hammer Curl
3 Sets
12 Reps
@9
7
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@9
8
Hanging Knee Raise
3 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Leg Press
4 Sets
8 Reps
@9
3
Leg Curl
4 Sets
12 Reps
@9
4
Leg Extension
4 Sets
15 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
12 Reps
@9