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BoostcampPNG

Novice Program (4 Days/Week)

by Aniketh N.

Program Description

Just get stronger, putting on muscle isn't that complicated.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 17, 2025 02:34
  • Last Edited
    Jan 17, 2025 02:45
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BlogBannerPC
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
One Arm Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
5-8 reps
RPE 10
6
Chest-Supported Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Reverse Pec Deck
2
6-10 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
2
Upright Row (Cable)
2
6-10 reps
RPE 10
3
Seated Face Pull
2
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Close-Grip Low-Incline Bench Press (Barbell)
2
5-8 reps
RPE 10
3
Dual-Rope Pushdowns
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 10
5
Barbell Row
2
5-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
5
Weighted Leg Raise
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Low-Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Dip (Weighted)
2 Sets
5-8 Reps
@10
3
One Arm Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
@10
5
Seated Row (Cable)
2 Sets
5-8 Reps
@10
6
Chest-Supported Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
7
Reverse Pec Deck
2 Sets
6-10 Reps
@10
8
Reverse Bicep Curl (Cable)
2 Sets
5-8 Reps
@10
Day 2
1
Standing Overhead Press (Barbell)
2 Sets
5-8 Reps
@10
2
Upright Row (Cable)
2 Sets
6-10 Reps
@10
3
Seated Face Pull
2 Sets
6-10 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
5-8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
7
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Close-Grip Low-Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@10
3
Dual-Rope Pushdowns
2 Sets
6-10 Reps
@10
4
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-8 Reps
@10
5
Barbell Row
2 Sets
5-8 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
8
Hammer Curl (Dumbbell)
2 Sets
5-8 Reps
@10
Day 4
1
Leg Extension
2 Sets
8-12 Reps
@10
2
Lying Leg Curl
2 Sets
8-12 Reps
@10
3
Squat (Barbell)
2 Sets
5-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
5
Weighted Leg Raise
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
6-10 Reps
@10