Who this is for
Level: Intermediate/advanced. Schedule: Four days per week, e.g. Mon/Tue/Thu/Sat.
Program
Day 1 — push emphasis
- Squat 3×5–8
- Bench press 4×5–10
- Row 3×8–12
- RDL 2×8–10
- Lateral raise 3×12–20
- Triceps 2×10–15
Day 2 — pull emphasis
- Deadlift variation 2×4–6
- Pull-up/pulldown 4×6–12
- Incline press 3×8–12
- Split squat 3×8–12
- Cable row 3×8–12
- Curl 3×10–15
Day 3 — quad emphasis
- Hack squat 4×6–12
- Machine press 3×8–12
- Chest-supported row 3×8–12
- Leg curl 3×10–15
- Leg extension 3×12–20
- Calves 3×10–20
Day 4 — posterior-chain emphasis
- RDL 4×6–10
- Overhead press 3×6–10
- Pulldown 3×8–12
- Leg press 3×10–15
- Hip thrust 3×8–12
- Rear delts + arms 2–3×12–20
Effort and progression
Start most working sets with roughly 2–3 repetitions in reserve. As technique becomes stable, many hypertrophy-oriented sets can finish around 1–2 repetitions in reserve. Add repetitions within the listed range before adding load. If performance and recovery worsen for multiple sessions, reduce sets or load temporarily.
Exercise substitutions
Choose substitutions that preserve the same movement pattern and are pain-free. Machines are not inferior by default; stable exercises can be useful when the goal is adding high-quality muscle-specific work without excessive systemic fatigue.
Safety
Stop and seek appropriate medical evaluation for chest pain, fainting, unexplained severe shortness of breath, acute neurologic symptoms, or an injury with major swelling/deformity or inability to bear weight.