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BoostcampPNG

4 day Torso/Limbs

by Sam A.
4 athletes joined

Program Description

Intermediate hypertrophy program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2024 11:38
  • Last Edited
    Feb 20, 2025 02:39
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Seated Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Hammer Curl
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Hammer Curl
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Hammer Curl
2
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
5
Hack Squat
2
5-8 reps
RPE 10
6
Good Morning
2
5-8 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
8
Seated Hamstring Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Single Arm Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
5-8 reps
RPE 10
5
Seated Dip (Machine)
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
2
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
4
French Press
2
6-10 reps
RPE 10
5
Leg Press
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
7
Leg Extension
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
3
Bayesian Curl
2
5-8 reps
RPE 10
4
French Press
2
5-8 reps
RPE 10
5
Leg Press
2
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
7
Leg Extension
2
5-8 reps
RPE 10
8
Lying Leg Curl
2
5-8 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
5-8 Reps
@10
3
AD Press (Smith Machine)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Chest Press (Machine)
2 Sets
5-8 Reps
@10
6
Seated Row (Cable)
2 Sets
5-8 Reps
@10
7
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
3
Hammer Curl
2 Sets
6-10 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Hack Squat
3 Sets
5-8 Reps
@10
6
Good Morning
2 Sets
5-8 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
8
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
Day 3
1
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
5-8 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
5
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
6
Single Arm Row (Cable)
2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)
3 Sets
6-10 Reps
@10
Day 4
1
Bayesian Curl
2 Sets
6-10 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
3
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
4
French Press
2 Sets
6-10 Reps
@10
5
Leg Press
3 Sets
5-8 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@10
7
Leg Extension
2 Sets
6-10 Reps
@10
8
Lying Leg Curl
2 Sets
6-10 Reps
@10