← All programs

4-Day Merged

Push / Pull / Legs / Upper — Mon, Tue, Thu, Sat

MON — Push

Chest, shoulders, triceps
Incline dumbbell press4 × 8–10
Machine shoulder press3 × 8–10
Flat dumbbell chest press3 × 8–10
Dumbbell flyes3 × 10–15
Lateral raises3 × 12–20
Overhead cable tricep extension3 × 8–10
Cable tricep pushdown3 × 10–15

TUE — Pull

Back, rear delts, biceps
Lat pulldown4 × 8–10
Chest-supported row3 × 8–10
Seated cable row3 × 8–10
Reverse pec dec (rear delts)3 × 12–20
Smith machine shrugs3 × 8–10
Hammer curl3 × 8–10
Machine preacher curl3 × 10–15

THU — Legs

Quads, hamstrings, glutes, calves, core
Smith machine squat4 × 8–10
Romanian deadlift3 × 8–10
Leg extension3 × 10–15
Lying leg curl3 × 8–10
Calf raises3 × 12–20
Cable crunch3 × 12–20

SAT — Upper Body

Full upper body
Incline dumbbell press3 × 8–10
Lat pulldown3 × 8–10
Pec dec3 × 10–15
Smith machine row3 × 8–10
Arnold press3 × 8–10
Overhead dumbbell tricep extension3 × 8–10
Bayesian cable curl3 × 10–15

Training guidance