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ZSFB 4 Day

by Zack S.
5 athletes joined

Program Description

Full Body 4 Day Workout For powerlifting and aesthetics

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 04, 2024 11:17
  • Last Edited
    Jun 18, 2025 10:10

Summary

The ZSFB 4 Day program is a comprehensive 12-week strength training plan designed for those looking to build muscle and increase overall fitness. Comprising four training days each week, this program focuses on compound and isolation movements, including barbell squats, bench presses, and overhead presses, to target all major muscle groups. With a structured approach and a variety of exercises, you'll challenge your limits and see significant progress in strength and physique. Get ready to transform your workouts and achieve your fitness goals with this effective training regimen!
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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)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
-
2
Preacher Curl (Barbell)
3 Sets
10 Reps
-
3
Reverse Dumbell Fly
3 Sets
15 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
5A
Standing Calf Raise
4 Sets
25 Reps
-
5B
Hammer Curl
3 Sets
15 Reps
-
6
Wide Grip Pull-Up
3 Sets
AMRAP
-
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
15 Reps
-
3
Deadlift (Barbell)
5 Sets
3 Reps
-
4A
Standing Calf Raise
4 Sets
25 Reps
-
4B
Skull Crusher
3 Sets
15 Reps
-
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
-
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Hip Abductor (Machine)
3 Sets
15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5B
Wrist Curls
3 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-