Four sessions alternating heavy lower-body work with upper-body pressing and shoulders.
4
days/week
8–10 weeks
length
Intermediate
level
Day 1
Quads · Glutes · 50–60 min
Barbell Back Squat
Quads
Barbell Hip Thrust
Glutes
Dumbbell Bulgarian Split Squat
Leg Extension Machine
Day 2
Shoulders · Chest · Triceps · 50–60 min
Barbell Overhead Press Standing
Delts
Pec Deck Machine Fly
Pectorals
Lateral Raises (dumbbell)
Rear Delt Fly (reverse Pec Deck)
Triceps Pushdown (cable - Rope)
Triceps
Day 3
Hamstrings · Glutes · 50–60 min
Barbell Romanian Deadlift
Legs
Hack Squat Machine
Seated Leg Curl Machine
Hip Abduction Machine
Day 4
Arnold Press Dumbbell
Svend Press Chest
Cable Cross Lateral Raise
Side delts
Rear Delt Cable Fly
Rear delts