Classes & Programs
4 Day BUILDER Workout- 12 WEEKs
Sets & Rep Ranges
Excerises should consist of 4 sets with 15, 12, 10, 8 reps per exercise. On Exercises that are done on each side, i.e. one arm reps then use 8, 6, 5, 4 reps.
Day 1 - Back & Biceps
| Exercise | Sets | Reps |
| Wide Grip Pull Up or Lat Pull Down | 4 | AMAP |
| T-Bar Row | 4 | 15,12,10,8 |
| Barbell Bent Over Row | 4 | 15,12,10,8 |
| Single Arm Row | 4 | 8,6,5,4 |
| Seated Cable Row with Pause | 4 | 15,12,10,8 |
| EZ Bar Preacher Curl | 4 | 15,12,10,8 |
| Concentration Curl | 4 | 8,6,5,4 |
| Incline Seated Dumbbell Curl | 4 | 8,6,5,4 |
| Straight Arm Pulldown | 4 | 15,12,10,8 |
| Wide Grip cable Curl | 4 | 15,12,10,8 |
| Close Grip cable Curl | 4 | 15,12,10,8 |
| Ez Bar Curl close grip | 4 | 15,12,10,8 |
Day 1 - Images
Ez Bar Curl Close Grip
Concentration Curl
Standing Dumbell Curl
Incline Bench Dumbell Curl
Preacher Curl
Seated Single Arm Dumbell Curl
Cable Curl (Wide and Close Grip)
Barbell Bent Over Row
Dumbell Row
Straight Arm Pull Down
T-Bar
Day 2 - Chest & Triceps
| Exercise | Sets | Reps |
| Bench Press | 4 | 15,12,10,8 |
| Incline Bench Press | 4 | 15,12,10,8 |
| Decline Bench Press | 4 | 15,12,10,8 |
| Cable Crossover or Pec Dec | 4 | 15,12,10,8 |
| Dumbbell PullOver | 4 | 15,12,10,8 |
| Incline Dumbbell Fly | 4 | 15,12,10,8 |
| EZ Bar Skullcrusher | 4 | 15,12,10,8 |
| Two Arm Seated Dumbbell Extension | 4 | 15,12,10,8 |
| Cable Split Bar Extension | 4 | 15,12,10,8 |
| Single Arm Cable Pull Down | 4 | 15,12,10,8 |
Notes: AMRAP = As many reps as possible
Day 2 - Images
Bench Press
Incline Bench Press
Decline Bench Press
Dumbbell Pull Over
PEC DEC
Incline Dumbbell Fly
Skull Crusher
Two Arm Dumbbell Extension
Split Bar Pull Down
Single Arm Cable Pull Down
Day 3 - Quads, Hamstrings, and Calves
| Exercise | Sets | Reps |
| Squat | 3 | 6-10 |
| Leg Press | 3 | 15-20 |
| Hack Squat or Dumbbell Lunge | 3 | 8-12 |
| Leg Extension | 5 Minutes | Burn |
| Stiff Leg Deadlift | 3 | 8-12 |
| Leg Curl | 5 Minutes | Burn |
| Standing Calf Raise | 3 | 10-15 |
| Seated Calf Raise | 5 Minutes | Burn |
Day 3 - Images
Dumbbell Lunge
Leg Curl
Standing Barbell Calf Raise
Day 4 - Shoulders and Forearms
| Exercise | Sets | Reps |
| Seated Barbell Press | 4 | 15,12,10,8 |
| Seated Dumbbe Press | 4 | 15,12,10,8 |
| Dumbbell Lateral Raise | 4 | 15,12,10,8 |
| Dumbbell Shrug | 4 | 15,12,10,8 |
| Seated Barbell Wrist Curl | 4 | 15 |
| Cable Front Raise | 4 | 15,12,10,8 |
| Side Lateral Raise | 4 | 15,12,10,8 |
| Face Pulls | 4 | 15,12,10,8 |
Notes: Barbell Static Holds. Instead of performing reps you simply hold the bar as long as possible.
Day 4 - Images
Seated Barbell Press
Seated Dumbbell Press
Dumbbell Lateral Raise
Dumbbell Shrug
Cable Front Raise
Side Lateral Raise
