logo
BoostcampPNG

Bodybuilding 4 Days a Week for 16 weeks

by Mike F.

Program Description

Approx. 60 minute bodybuilding building program 4 days per week 16 weeks Standard exercises for most gyms Substitute as necessary / desired Small power building component with 6 reps per set in the last four weeks, but still in the hypertrophy range.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2025 12:04
  • Last Edited
    Feb 27, 2025 05:49
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
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
70%
2
Deadlift (Barbell)
3
12 reps
70%
3
Incline Bench Press (Barbell)
3
12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 8
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Chest Supported Row (Machine)
3
12 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
70%
2
Deadlift (Barbell)
3
12 reps
70%
3
Incline Bench Press (Barbell)
3
12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 8
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Chest Supported Row (Machine)
3
12 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
70%
2
Deadlift (Barbell)
3
12 reps
70%
3
Incline Bench Press (Barbell)
3
12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 8
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Chest Supported Row (Machine)
3
12 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
70%
2
Deadlift (Barbell)
3
12 reps
70%
3
Incline Bench Press (Barbell)
3
12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 8
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Chest Supported Row (Machine)
3
12 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Deadlift (Barbell)
3
10 reps
75%
3
Incline Bench Press (Barbell)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Deadlift (Barbell)
3
10 reps
75%
3
Incline Bench Press (Barbell)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Deadlift (Barbell)
3
10 reps
75%
3
Incline Bench Press (Barbell)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Deadlift (Barbell)
3
10 reps
75%
3
Incline Bench Press (Barbell)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Deadlift (Barbell)
3
8 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
80%
4
Lat Pulldown
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Deadlift (Barbell)
3
8 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
80%
4
Lat Pulldown
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Deadlift (Barbell)
3
8 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
80%
4
Lat Pulldown
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Deadlift (Barbell)
3
8 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
80%
4
Lat Pulldown
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Deadlift (Barbell)
3
6 reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
80%
4
Lat Pulldown
3
6 reps
RPE 8
5
Pec Fly (Dumbbell)
3
6 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Deadlift (Barbell)
3
6 reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
80%
4
Lat Pulldown
3
6 reps
RPE 8
5
Pec Fly (Dumbbell)
3
6 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Deadlift (Barbell)
3
6 reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
80%
4
Lat Pulldown
3
6 reps
RPE 8
5
Pec Fly (Dumbbell)
3
6 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Deadlift (Barbell)
3
6 reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
80%
4
Lat Pulldown
3
6 reps
RPE 8
5
Pec Fly (Dumbbell)
3
6 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
8
Pull-Up (Assisted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
6 reps
RPE 8
3
Bicep Curl (Cable)
3
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
6 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
6 reps
RPE 8
3
Bicep Curl (Cable)
3
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
6 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
6 reps
RPE 8
3
Bicep Curl (Cable)
3
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
6 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
6 reps
RPE 8
3
Bicep Curl (Cable)
3
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
6 reps
RPE 8
7
Decline Sit Up (Weighted)
3
25 reps
RPE 8
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Front Squat (Barbell)
3
12 reps
60%
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Stiff Leg Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Front Squat (Barbell)
3
12 reps
60%
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Stiff Leg Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Front Squat (Barbell)
3
12 reps
60%
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Stiff Leg Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Front Squat (Barbell)
3
12 reps
60%
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Stiff Leg Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
65%
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
65%
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
65%
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
65%
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
70%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Seated Calf Raise
3
8 reps
RPE 8
6
Stiff Leg Deadlift
3
8 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
70%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Seated Calf Raise
3
8 reps
RPE 8
6
Stiff Leg Deadlift
3
8 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
70%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Seated Calf Raise
3
8 reps
RPE 8
6
Stiff Leg Deadlift
3
8 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
70%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Seated Calf Raise
3
8 reps
RPE 8
6
Stiff Leg Deadlift
3
8 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
RPE 8
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
6 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 8
5
Seated Calf Raise
3
6 reps
RPE 8
6
Stiff Leg Deadlift
3
6 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
RPE 8
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
6 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 8
5
Seated Calf Raise
3
6 reps
RPE 8
6
Stiff Leg Deadlift
3
6 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
RPE 8
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
6 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 8
5
Seated Calf Raise
3
6 reps
RPE 8
6
Stiff Leg Deadlift
3
6 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
RPE 8
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
6 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 8
5
Seated Calf Raise
3
6 reps
RPE 8
6
Stiff Leg Deadlift
3
6 reps
RPE 8
7
Squat (Barbell)
1
AMRAP
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Front Raise
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Front Raise
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Front Raise
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Front Raise
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Front Raise
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Front Raise
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Front Raise
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Front Raise
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8
6
Decline Sit Up (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Sit Up
1
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
70%
2
Deadlift (Barbell)
3 Sets
12 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
70%
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
7
Push Up
1 Set
AMRAP
@10
8
Pull-Up (Assisted)
1 Set
AMRAP
@10
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
2
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Cable)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
7
Decline Sit Up (Weighted)
3 Sets
25 Reps
@8
8
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Leg Press
3 Sets
12 Reps
@8
2
Front Squat (Barbell)
3 Sets
12 Reps
60%
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
12 Reps
@8
6
Stiff Leg Deadlift
3 Sets
12 Reps
@8
7
Squat (Barbell)
1 Set
AMRAP
40%
Day 4
1
Overhead Press (Barbell)
3 Sets
12 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Front Raise
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Decline Sit Up (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
10 Reps
@8
8
Sit Up
1 Set
AMRAP
@10