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BoostcampPNG

No BS Hypertrophy 4 Day Split

by iammarpar
5.0
(1 rating)

Program Description

The program is designed for overall fitness development. With slight focus on back (pull up progression).

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2024 05:01
  • Last Edited
    Dec 31, 2024 01:21
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
8
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 3
1
Dip (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Wide Grip Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Supported Row (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Hanging Leg Raise
3 Sets
12-15 Reps
@9