Program Description
The 4 day upper lower split has been designed based on Jeff Nippard’s tier lists for isolating each muscle. The program is meant for novice to intermediate lifters looking to improve their physique in the best way according to science, emphasizing a deep stretch on the muscles. Each week switches the initial compound lift to be either barbell or dumbbell focused.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedDec 14, 2024 03:36
- Last EditedFeb 12, 2025 08:56
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3A
Bayesian Curl
4
8-12 reps
-
3B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4A
Wrist Curls
4
15-20 reps
-
4B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-12 reps
-
2A
Leg Raise (Captain's Chair)
4
20+ reps
-
2B
Bicep Curl (Machine)
4
8-12 reps
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Curl
4
15-20 reps
-
4A
Hip Abductor (Machine)
4
12-15 reps
-
4B
Shrug (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-10 reps
-
2A
Lat Pulldown
4
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Face Pull
4
15-20 reps
-
4B
Pullover (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Face Pull
4
15-20 reps
-
3B
Pullover (Dumbbell)
4
8-12 reps
-
4A
Lat Pulldown
4
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-10 reps
-
2A
Lat Pulldown
4
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Face Pull
4
15-20 reps
-
4B
Pullover (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Face Pull
4
15-20 reps
-
3B
Pullover (Dumbbell)
4
8-12 reps
-
4A
Lat Pulldown
4
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-10 reps
-
2A
Lat Pulldown
4
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Face Pull
4
15-20 reps
-
4B
Pullover (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Face Pull
4
15-20 reps
-
3B
Pullover (Dumbbell)
4
8-12 reps
-
4A
Lat Pulldown
4
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-10 reps
-
2A
Lat Pulldown
4
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Face Pull
4
15-20 reps
-
4B
Pullover (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Face Pull
4
15-20 reps
-
3B
Pullover (Dumbbell)
4
8-12 reps
-
4A
Lat Pulldown
4
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-10 reps
-
2A
Lat Pulldown
4
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Face Pull
4
15-20 reps
-
4B
Pullover (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Face Pull
4
15-20 reps
-
3B
Pullover (Dumbbell)
4
8-12 reps
-
4A
Lat Pulldown
4
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-10 reps
-
2A
Lat Pulldown
4
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Face Pull
4
15-20 reps
-
4B
Pullover (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Face Pull
4
15-20 reps
-
3B
Pullover (Dumbbell)
4
8-12 reps
-
4A
Lat Pulldown
4
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-10 reps
-
2A
Lat Pulldown
4
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Face Pull
4
15-20 reps
-
4B
Pullover (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Face Pull
4
15-20 reps
-
3B
Pullover (Dumbbell)
4
8-12 reps
-
4A
Lat Pulldown
4
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-10 reps
-
2A
Lat Pulldown
4
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Face Pull
4
15-20 reps
-
4B
Pullover (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Face Pull
4
15-20 reps
-
3B
Pullover (Dumbbell)
4
8-12 reps
-
4A
Lat Pulldown
4
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
10-15 reps
-
2B
Cable Crunch
4
8-12 reps
-
3A
Seated Calf Raise
4
15-20 reps
-
3B
Hip Adductor (Machine)
4
12-15 reps
-
4A
Leg Curl
4
10-15 reps
-
4B
Neck Extension
4
15-20 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)4 Sets
6-8 Reps
-
2A
Leg Raise (Captain's Chair)4 Sets
20+ Reps
-
2B
Bicep Curl (Machine)4 Sets
8-12 Reps
-
3A
Standing Calf Raise4 Sets
15-20 Reps
-
3B
Neck Curl4 Sets
15-20 Reps
-
4A
Hip Abductor (Machine)4 Sets
12-15 Reps
-
4B
Shrug (Dumbbell)4 Sets
12-15 Reps
-
Day 4
1
Deadlift (Barbell)4 Sets
4-6 Reps
-
2A
Leg Extension4 Sets
10-15 Reps
-
2B
Cable Crunch4 Sets
8-12 Reps
-
3A
Seated Calf Raise4 Sets
15-20 Reps
-
3B
Hip Adductor (Machine)4 Sets
12-15 Reps
-
4A
Leg Curl4 Sets
10-15 Reps
-
4B
Neck Extension4 Sets
15-20 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
4-10 Reps
-
2A
Chest Fly (Cable)4 Sets
12-15 Reps
-
2B
Chest Supported Row (Machine)4 Sets
8-12 Reps
-
3A
Bayesian Curl4 Sets
8-12 Reps
-
3B
Seated Overhead Press (Dumbbell)4 Sets
6-10 Reps
-
4A
Wrist Curls4 Sets
15-20 Reps
-
4B
Rear Delt Fly (Machine)4 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
4-10 Reps
-
2A
Lat Pulldown4 Sets
8-12 Reps
-
2B
Reverse Wrist Curl (Dumbbell)4 Sets
15-20 Reps
-
3A
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
3B
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
4A
Face Pull4 Sets
15-20 Reps
-
4B
Pullover (Dumbbell)4 Sets
8-12 Reps
-