Built in Programs:

n/a none none

4 weeks tab is where to log in work

4 day split, but not the standard PPL or upper lower. Structured as a 4 day full body with each day having a focus on back, chest, or legs
4 to 5 exercises per day
recommend to have a minimum of 10k steps a week (1.5k steps a day) to start on top of lifting, eventually increasing to 70k steps a day (10k steps a day)
recommend to have at least some protein per meal
 Week 1
Day 1
Set 1 Set 2 Set 3 Set 4
Legs (Glutes/Hams) Seated leg curl
Legs (Quads) Quad Extensions
Chest Dumbbell Bench Press
Back (Pulls) Pullup Lat Pulldown
Biceps Dumbbell Curls

Day 2
Set 1 Set 2 Set 3 Set 4
Back (Pulls) Pullup Lat Pulldown
Back (Rows) Seated Row
Chest Dumbell Press
Shoulders Overhead Press
Triceps Tricep Rope pressdowns

Day 3
Set 1 Set 2 Set 3 Set 4
Shoulders Seated Dumbell Press
Back (Pulls) Pullup Lat Pulldown
Back (Rows) Seated Row
Triceps Tricep Rope pressdowns

Day 4
Set 1 Set 2 Set 3 Set 4
Legs (Glutes/Hams) Seated leg curl
Legs (Quads) Quad Extensions
Legs Calf raises
Biceps Dumbbell Curls
 Week 2
reps Day 1
Set 4 Set 5 Set 1 Set 2 Set 3
Seated leg curl
Quad Extensions
Dumbbell Bench Press
Pullup Lat Pulldown
Dumbbell Curls

reps Day 2
Set 4 Set 5 Set 1 Set 2 Set 3
Pullup Lat Pulldown
Seated Row
Dumbell Press
Overhead Press
Tricep Rope pressdowns

reps Day 3
Set 4 Set 5 Set 1 Set 2 Set 3
Seated Dumbell Press
Pullup Lat Pulldown
Seated Row
Tricep Rope pressdowns

reps Day 4
Set 4 Set 5 Set 1 Set 2 Set 3
Seated leg curl
Quad Extensions
Calf raises
Dumbbell Curls
 Week 3
reps Day 1
Set 4 Set 5 Set 1 Set 2
Seated leg curl
Quad Extensions
Dumbbell Bench Press
Pullup Lat Pulldown
Dumbbell Curls
70
reps Day 2
Set 4 Set 5 Set 1 Set 2
Pullup Lat Pulldown
Seated Row
Dumbell Press
Overhead Press
Tricep Rope pressdowns

reps Day 3
Set 4 Set 5 Set 1 Set 2
Seated Dumbell Press
Pullup Lat Pulldown
Seated Row
Tricep Rope pressdowns

reps Day 4
Set 4 Set 5 Set 1 Set 2
Seated leg curl
Quad Extensions
Calf raises
Dumbbell Curls
 Week 4
reps Day 1
Set 3 Set 4 Set 5 Set 1 Set 2
Seated leg curl
Quad Extensions
Dumbbell Bench Press
Pullup Lat Pulldown
Dumbbell Curls
50
reps Day 2
Set 3 Set 4 Set 5 Set 1 Set 2
Pullup Lat Pulldown
Seated Row
Dumbell Press
Overhead Press
Tricep Rope pressdowns

reps Day 3
Set 3 Set 4 Set 5 Set 1 Set 2
Seated Dumbell Press
Pullup Lat Pulldown
Seated Row
Tricep Rope pressdowns

reps Day 4
Set 3 Set 4 Set 5 Set 1 Set 2
Seated leg curl
Quad Extensions
Calf raises
Dumbbell Curls
 reps
Set 2 Set 3 Set 4 Set 5

reps
Set 2 Set 3 Set 4 Set 5

reps
Set 2 Set 3 Set 4 Set 5

reps
Set 2 Set 3 Set 4 Set 5
 Chest x6-8 x12-15 Back x6-8 x12-15
Paused Press (3sec) Dumbell Pullovers
Wide-Grip Paused Press Barbell Row

Wide Grip Bench Press CloseGrip Chin-ups

Dumbell Incline Press Chin-ups
Incline Bench Widegrip Pull-ups
1 Board Press Pullups
2 Board press Pullup Lat Pulldown
Pin Presses V-Grip Lat pulldown
Dumbbell Bench Press Widegrip Lat Pulldown

Close Grip Bench Press Close-grip Chins (Lat Pulldown)

Push Ups Straight Arm Pulldown

Close grip 2 board T bar row
Floor Press Chest Supported Row
Slingshot Wide Chest Supported Row

Pec Dec Widegrip Seated Row

Cable Flys Seated Row
Shoulders x15-20 Kroc Rows
Seated Dumbell Press 1 arm cable rows
Arnold Press Trap Movements
Push Press Dumbell Shrugs
Overhead Press Trap Bar Shrugs
Lateral Raises Power Trapbar Shrugs
Cable Lateral Raises Barbell Shrugs
Lying Side Laterals Power Shrugs
Reverse-Grip Overhead Biceps x15-20
Prone Rear Delt Flys Dumbbell Curls
Seated Rear Delt Flys Preacher Curls
Bent-over Cable Laterals 21's
Triceps x15-20 Incline Curls
Lying Z-Bar Press Hammer Curls
Standing
Seated Tricep Press
Overhead Cable Curls
Extentions
Tricep Rope Concentration Curls
pressdowns
One-arm Reverse Cable Reverse Curls
pressdowns
Dumbell Kickbacks
 Glutes/Hips x6-8 x12-15 x15-20 Quads x6-8 x12-15 x15-20
Wide Stance Squats Zercher Squat
Wide Box Squats Narrow Squat
Wide Paused Squats Bulgarian Split Squat

Narrow Highbar
Paused Squat
Squat
Box Squat Quad Extensions
Paused Squat Narrow Leg Press
Anderson Squats Machine Hack Squat
Leg Press Dumbell Stepups
Wide Leg Press Deadlifts x6-8 x12-15 x15-20
Hip Thrusts Defecit Deadlifts
Snatch Grip
Barbell Glute Bridge
Deadlifts
Bulgarian Squats Suitcase Deadlifts
Barbell Lunges Barbell Hack Squats
Dumbell Lunges Hip Thrusts
Glute Ham Raise Paused Deadlifts
Seated leg curl 1 + 1/2 Deadlifts
Standing leg curl Explosive
Lying leg curl Box Jumps
Romanian Deadlifts Weighted Box Jumps
Single Leg Romanian
Sled Pulls
Deadlifts
Dumbell Romanian
Farmer's Walks
Deadlifts
 Week 1
Day 1 (Upper/Lower) reps
Set 1 Set 2 Set 3 Set 4
Deadlift
Hip Thrusts
Seated leg curl
Paused Press (3sec)
Wide Grip Bench Press
Arnold Press
Pullup Lat Pulldown
Seated Row
Bicep/Tricep Superset
Calf raises

Day 3 (Upperbody) reps

Set 1 Set 2 Set 3 Set 4
Bench
Paused Press (3sec)
Dumbell Press
Seated Dumbell Press
Lateral Raises
Pullup Lat Pulldown
Pullup Lat Pulldown
Seated Row
Bicep/Tricep Superset
Rear Delt Warmup

Day 5 (Lowerbody) reps

Set 1 Set 2 Set 3 Set 4
Squat
Paused Squat
Seated leg curl
Quad Extensions
Box Jumps
Calf raises
Bicep/Tricep Superset
 Week 2
Day 1 (Upper/Lower) reps
Set 1 Set 2 Set 3 Set 4
Deadlift
Hip Thrusts
Seated leg curl
Paused Press (3sec)
Wide Grip Bench Press
Arnold Press
Pullup Lat Pulldown
Seated Row
Bicep/Tricep Superset
Calf raises

Day 3 (Upperbody) reps

Set 1 Set 2 Set 3 Set 4
Bench
Paused Press (3sec)
Dumbell Press
Seated Dumbell Press
Lateral Raises
Pullup Lat Pulldown
Pullup Lat Pulldown
Seated Row
Bicep/Tricep Superset
Rear Delt Warmup

Day 5 (Lowerbody) reps

Set 1 Set 2 Set 3 Set 4
Squat
Paused Squat
Seated leg curl
Quad Extensions
Box Jumps
Calf raises
Bicep/Tricep Superset
 Week 3
Day 1 (Upper/Lower) reps
Set 1 Set 2 Set 3 Set 4
Deadlift
Hip Thrusts 12-15
Seated leg curl 12-15
Paused Press (3sec) 6-8
Wide Grip Bench Press 12-15
Arnold Press 15-20
Pullup Lat Pulldown 12-15
Seated Row 12-15
Bicep/Tricep Superset 15-20
Calf raises 15-20

Day 3 (Upperbody) reps

Set 1 Set 2 Set 3 Set 4
Bench
Paused Press (3sec) 5
Dumbell Press 12-15
Seated Dumbell Press 12-15
Lateral Raises 12-15
Pullup Lat Pulldown 6-8
Pullup Lat Pulldown 12-15
Seated Row 12-15
Bicep/Tricep Superset 15-20
Rear Delt Warmup 15-20

Day 5 (Lowerbody) reps

Set 1 Set 2 Set 3 Set 4
Squat
Paused Squat 5
Seated leg curl 15-20
Quad Extensions 15-20
Box Jumps 10
Calf raises 15-20
Bicep/Tricep Superset
 Week 4
Day 1 (Upper/Lower) reps
Set 1 Set 2 Set 3 Set 4
Deadlift
Hip Thrusts
Seated leg curl
Paused Press (3sec)
Wide Grip Bench Press
Arnold Press
Pullup Lat Pulldown
Seated Row
Bicep/Tricep Superset
Calf raises

Day 3 (Upperbody) reps

Set 1 Set 2 Set 3 Set 4
Bench
Paused Press (3sec)
Dumbell Press
Seated Dumbell Press
Lateral Raises
Pullup Lat Pulldown
Pullup Lat Pulldown
Seated Row
Bicep/Tricep Superset
Rear Delt Warmup

Day 5 (Lowerbody) reps

Set 1 Set 2 Set 3 Set 4
Squat
Paused Squat
Seated leg curl
Quad Extensions
Box Jumps
Calf raises
Bicep/Tricep Superset
 Week 5
Day 1 (Upper/Lower) reps
Set 1 Set 2 Set 3 Set 4
Deadlift
Hip Thrusts
Seated leg curl
Paused Press (3sec)
Wide Grip Bench Press
Arnold Press
Pullup Lat Pulldown
Seated Row
Bicep/Tricep Superset
Calf raises

Day 3 (Upperbody) reps

Set 1 Set 2 Set 3 Set 4
Bench
Paused Press (3sec)
Dumbell Press
Seated Dumbell Press
Lateral Raises
Pullup Lat Pulldown
Pullup Lat Pulldown
Seated Row
Bicep/Tricep Superset
Rear Delt Warmup

Day 5 (Lowerbody) reps

Set 1 Set 2 Set 3 Set 4
Squat
Paused Squat
Seated leg curl
Quad Extensions
Box Jumps
Calf raises
Bicep/Tricep Superset
 DELOAD WEEK 6
Day 1 (Upper/Lower) reps
Set 1 Set 2 Set 3
Deadlift
Lying leg curl
Narrow Leg Press
Paused Press (3sec)
Barbell Row Holds

Day 3 (Upperbody) reps

Set 1 Set 2 Set 3
Bench
Paused Press (3sec)
Pullup Lat Pulldown
Seated Row

Day 5 (Lowerbody) reps

Set 1 Set 2 Set 3
Squat
Barbell Lunges
Bicep/Tricep Superset