Program Description
Full body split 4 days a week.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedFeb 25, 2024 04:51
- Last EditedAug 27, 2024 12:37
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Dip (Assisted)
3
15 reps
RPE 7.5
4
Dumbbell Row
2
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Arnold Press
2
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Dumbbell Row
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Arnold Press
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 9.5
3
Dip (Assisted)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
4
Dumbbell Row
2
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Arnold Press
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 6.5
2
Lat Pulldown
3
12 reps
RPE 6.5
3
Dip (Assisted)
3
15 reps
RPE 6.5
4
Dumbbell Row
2
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Arnold Press
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Sit Up
2
25 reps
RPE 7
3
Squat (Barbell)
2
10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2
Sit Up
2
25 reps
RPE 7.5
3
Squat (Barbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Sit Up
3
25 reps
RPE 9.5
3
Squat (Barbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
2
Sit Up
2
25 reps
RPE 7.5
3
Squat (Barbell)
2
10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
2
Underhand Lat Pulldown
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 7.5
2
Underhand Lat Pulldown
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Tricep Pushdown (Cable)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
5
Bicep Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7.5
2
Underhand Lat Pulldown
2
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
12 reps
RPE 7.5
4
Lying Leg Curl
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7.5
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
12 reps
RPE 7.5
4
Lying Leg Curl
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Leg Press (45 Degrees)
2
10 reps
RPE 7.5
4
Lying Leg Curl
2
12 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 2
1
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@7
2
Sit Up2 Sets
25 Reps
@7
3
Squat (Barbell)2 Sets
10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)2 Sets
12 Reps
@7.5
5
Standing Calf Raise3 Sets
15 Reps
@7.5
Day 3
1
Bench Press (Dumbbell)3 Sets
12 Reps
@7.5
2
Underhand Lat Pulldown3 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7.5
4
Tricep Pushdown (Cable)4 Sets
15 Reps
@7.5
5
Bicep Curl (Dumbbell)4 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@7.5
2
Leg Extension3 Sets
15 Reps
@7.5
3
Leg Press (45 Degrees)3 Sets
12 Reps
@7.5
4
Lying Leg Curl3 Sets
15 Reps
@7.5
Day 1
1
Bench Press (Paused)3 Sets
12 Reps
@7.5
2
Lat Pulldown3 Sets
12 Reps
@7.5
3
Dip (Assisted)3 Sets
15 Reps
@7.5
4
Dumbbell Row2 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)3 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)3 Sets
12 Reps
@8
7
Arnold Press2 Sets
20 Reps
@7.5