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4 - Day PPL Split for maximizing gains

by Caleb D.
5 athletes joined
5.0
(1 rating)

Program Description

This program is a 4- day split that intends to maximize muscle growth for individuals on busy schedules that only have four days a week to train. The program will have you hitting each muscle group 2 to 3 times a week. I don’t take any credit for creating this split, I only plugged it into Boostcamp for the convenience of logging everything and tracking progress. It was sent to me by Alex Searle an online health and fitness coach. You can reach him at https://www.instagram.com/alexsearlefitness?igsh=aWo3dDFseDFwNXBq

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2024 01:47
  • Last Edited
    Sep 03, 2024 03:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-8 reps
RPE 8-10
4
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8-10
3
Dumbbell Row
2
8-10 reps
RPE 8-10
4
Reverse Pec Deck
3
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7-9
6
Hammer Curl
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8-10
2
Lunge (Dumbbell)
3
10-12 reps
RPE 6-8
3
Leg Curl
3
10-12 reps
RPE 6-8
4
Leg Extension
3
12-15 reps
RPE 7-9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Chest Press (Machine)
2
8-10 reps
RPE 7-9
3
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 7-9
4
Seated Row (Cable)
2
10-12 reps
RPE 7-9
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7-9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
7
Hammer Curl
3
10-12 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Caleb D.Age 27, Man
4 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Does exactly what it’s supposed to. No bells or whistles, just maximizes time in the gym