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4-Day Bro Split

by Jacob T.
9 athletes joined
4.0
(1 rating)

Program Description

This novice to intermediate program will absolutely destroy each muscle group on its respective day. With exercises focused on increasing strength as well as size, with a bit of calisthenics sprinkled in there to get you that strength to bodyweight if you like that kinda thing.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2024 11:14
  • Last Edited
    Feb 11, 2025 01:36
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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)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Hammer Curl
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Hammer Curl
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
3-5 Reps
8-12 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Dip (Weighted)
3 Sets
8-12 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@9
2
Seated Row (Cable)
3 Sets
6-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
3-5 Reps
8-12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
3 Sets
8-12 Reps
@9
6
Standing Calf Raise
4 Sets
8-12 Reps
@9