Program Description
The purpose of this program is to build muscle (hypertrophy) using a structured 4-day push, pull, legs, and arms split with a focus on double progression. By progressively increasing reps and weight, the program aims to enhance strength while taking most sets close to failure for optimal muscle growth. It incorporates a mix of compound and isolation exercises to target all major muscle groups, ensuring balanced development whilst using equipment from a home gym.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedSep 09, 2024 01:44
- Last EditedSep 11, 2024 06:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Rear Delt Fly
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Rear Delt Fly
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Rear Delt Fly
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Rear Delt Fly
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Glute Bridge (Barbell)
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Glute Bridge (Barbell)
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Glute Bridge (Barbell)
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Glute Bridge (Barbell)
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 10
2
Bench Press (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5B
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 10
2
Bench Press (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5B
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 10
2
Bench Press (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5B
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 10
2
Bench Press (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5B
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)3 Sets
5-7 Reps
@10
2
Bent Over Row (Barbell)3 Sets
8-12 Reps
@10
3
Lat Pulldown (Single Arm)3 Sets
10-15 Reps
@10
4
Seated Row (Cable)3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
6
Bicep Curl (Machine)3 Sets
8-12 Reps
@10
7
Cable Crunch3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Barbell)3 Sets
6-8 Reps
@10
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
3
Overhead Press (Barbell)3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@10
5
Incline Rear Delt Fly3 Sets
12-15 Reps
@10
6
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
@10
7
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@10
3
Leg Extension3 Sets
12-15 Reps
@10
4
Glute Bridge (Barbell)3 Sets
8-12 Reps
@10
5
Leg Curl3 Sets
8-12 Reps
@10
6
Standing Calf Raise2 Sets
12-15 Reps
@10
7
Cable Crunch2 Sets
12-15 Reps
@10
Day 4
1
Bench Press (Barbell)2 Sets
12-15 Reps
@10
2
Bench Press (Close Grip)3 Sets
8-12 Reps
@10
3
Bicep Curl (Machine)3 Sets
8-12 Reps
@10
4A
Overhead Extension (EZ Bar)3 Sets
8-12 Reps
@10
4B
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@10
5A
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
5B
Hammer Curl3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
@10