4 Day Peak Plan

8-10 Weeks with A B workouts.   Allows flexibility for schedule.  Will run until Jan 1.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Overhead Press (Barbell)

Dip (Bodyweight)

Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Skull Crusher (Barbell)

Shoulders A

Pull-Up (Bodyweight)

Pendlay Row

Lat Pulldown

Seated Row (Cable)

Single Arm Cable Curls

Hammer Curl

Back A

Deadlift (Barbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hamstring Curl

Legs B

Shoulder Press (Machine)

Incline Chest Press (Machine)

Tricep Pushdown (Cable)

Shoulders B

Chin-Up (Bodyweight)

Chest Supported Row (Machine)

Meadow Row

Bicep Curl (EZ Bar)

Back B

Bench Press (Barbell)

Upright Row (Barbell)

Chest Fly (Machine)

Chest B

Squat (Low Bar)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Leg Press

Legs A

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Decline Push Up

Chest A

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