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ZSFB 4 Day

by Zack S.
5 athletes joined

Program Description

Full Body 4 Day Workout For powerlifting and aesthetics

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 04, 2024 11:17
  • Last Edited
    Jun 23, 2024 12:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Reverse Dumbell Fly
3
15 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Standing Calf Raise
4
25 reps
-
5B
Hammer Curl
3
15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Leg Curl
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Lat Pulldown
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Wrist Curls
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Deadlift (Barbell)
5
3 reps
-
4A
Standing Calf Raise
4
25 reps
-
4B
Skull Crusher
3
15 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
15 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
-
2
Preacher Curl (Barbell)
3 Sets
10 Reps
-
3
Reverse Dumbell Fly
3 Sets
15 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
5A
Standing Calf Raise
4 Sets
25 Reps
-
5B
Hammer Curl
3 Sets
15 Reps
-
6
Wide Grip Pull-Up
3 Sets
AMRAP
-
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
15 Reps
-
3
Deadlift (Barbell)
5 Sets
3 Reps
-
4A
Standing Calf Raise
4 Sets
25 Reps
-
4B
Skull Crusher
3 Sets
15 Reps
-
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
-
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Hip Abductor (Machine)
3 Sets
15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5B
Wrist Curls
3 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-