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4-days upper-lower and cardio cutting program

by Teo

Program Description

The purpose of the program is to train each muscle group twice a week combined with some cardio.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 23, 2025 02:01
  • Last Edited
    Feb 23, 2025 02:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
60%
2
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
60%
3A
Chest Press (Machine)
3 Sets
10-12 Reps
@7.5
3B
Lat Pulldown
3 Sets
10-12 Reps
@7
4A
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
4B
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
5A
Pullover (Dumbbell)
3 Sets
12-15 Reps
@7
5B
Back Extension
3 Sets
15 Reps
@6.5
6
Cardio
1 Set
15 mins
@6.5
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
60%
3
Leg Press
4 Sets
10-12 Reps
@7.5
4A
Walking Lunge
3 Sets
15 Reps
@7
4B
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7.5
5A
Leg Curl
3 Sets
10-12 Reps
@7.5
5B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6A
Leg Extension
3 Sets
10-12 Reps
@7
6B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
7
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
8-10 Reps
60%
2
Barbell Row
4 Sets
8-10 Reps
@8
3A
T-Bar Row
3 Sets
10-12 Reps
@7
3B
Decline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
4A
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@7
4B
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
5A
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@7
5B
Chest Fly (Machine)
3 Sets
10-12 Reps
@6.5
6
Cardio
1 Set
15-20 mins
@6.5
Day 4
1
Leg Press
4 Sets
10-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7
3A
Lunge (Dumbbell)
3 Sets
15 Reps
@6.5
3B
Overhead Press (Barbell)
3 Sets
10-12 Reps
@7
4A
Hack Squat
3 Sets
10-12 Reps
@7
4B
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
5
Cardio
1 Set
30 mins
@7