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4-Day Cut & Grow Program

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Program Description

Progression Plan Weeks 1-4: Focus on getting used to the volume while maintaining strength. Weeks 5-8: Push for progressive overload (adding reps or weight when possible). Weeks 9-12: If recovery feels good, continue progressing. If fatigue accumulates, reduce volume slightly.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 20, 2025 04:25
  • Last Edited
    Feb 20, 2025 04:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
4
15 reps
RPE 9
6
Dip (Assisted)
3
12 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
15 reps
RPE 9
3
Split Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
7
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9
8
Hanging Knee Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
4
8 reps
RPE 9
3
Leg Curl
4
12 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Overhead Press (Barbell)
4 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
5
Skull Crusher (Barbell)
4 Sets
15 Reps
@9
6
Dip (Assisted)
3 Sets
12 Reps
@9
7
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press
4 Sets
15 Reps
@9
3
Split Squat (Smith Machine)
3 Sets
12 Reps
@9
4
Leg Curl
4 Sets
12 Reps
@9
5
Standing Calf Raise
5 Sets
15 Reps
@9
6
Cable Crunch
3 Sets
15 Reps
@9
Day 3
1
Pull-Up (Assisted)
4 Sets
8 Reps
@9
2
Barbell Row
4 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
5
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Hammer Curl
3 Sets
12 Reps
@9
7
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@9
8
Hanging Knee Raise
3 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Leg Press
4 Sets
8 Reps
@9
3
Leg Curl
4 Sets
12 Reps
@9
4
Leg Extension
4 Sets
15 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
12 Reps
@9