Simple 4 Day Program

This program is made for people who like to keep it simple in the gym 
Split:

Chest, shoulders, biceps & triceps

Legs & back

Each muscle group technically has 9 sets per week so as long as you push yourself this is going to be plenty 
Can add abs/calves at the end of the workout (leg raises, cable crunch, standing calf raise)
Compound exercises are 8-9 RPE 
Isolations 9-10 RPE

Chin ups should be done weighted after you can do more than 12 reps bodyweight 

Incline barbell bench press should be done with a close grip (hands shoulder width apart) to put more emphasis on the triceps while still targeting the chest

Workouts should take around an hour or even less if you preform supersets (eg. skullcrushers and ez bar curls)

This program can and should be done for more than 12 weeks

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Single Arm Pushdown

Hammer Curl

Squat (Barbell)

Chin-Up (Bodyweight)

Chest Supported Row (Machine)

Leg Extension

Incline Bench Press (Barbell)

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Skull Crusher

Romanian Deadlift (Barbell)

Single Arm Row (Dumbbell)

Leg Press (45 Degrees)

Leg Curl

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