Free program · Intermediate
Four sessions a week built around the muscles that change how a physique looks in a T-shirt: upper chest, side delts, lats, and arms. Legs, traps, and abs still get a full day so proportions stay balanced.
On your iPhone with Surpass installed, tap Add to Surpass to copy every day, exercise, rep range, RIR target, and rest time into an editable plan. Each set then shows what you lifted last time and a target to beat.
RIR means reps in reserve: how many more clean reps you could have done. Start each lift at the bottom of its rep range.
| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Incline Dumbbell Press | 4 | 6–10 | 2 | 2:30 |
| Iso-Lateral Chest Press | 3 | 8–12 | 2 | 2 min |
| Cable or Dumbbell Lateral RaiseCable preferred when available; dumbbells are fine. | 5 | 12–25 | 1 | 1 min |
| Pec Deck or Cable Fly | 3 | 10–15 | 1 | 1:15 |
| Overhead Triceps Extension | 3 | 10–15 | 1 | 1:15 |
| Triceps PushdownOriginal prescription is 2-3 sets; start with 3 and reduce if elbows or recovery complain. | 3 | 10–15 | 1 | 1 min |
| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Hack Squat / Pendulum Squat / Leg PressUse pendulum squat or leg press when hack squat is unavailable. | 4 | 6–10 | 2 | 3 min |
| Romanian Deadlift | 3 | 6–10 | 2 | 3 min |
| Seated Leg Curl | 3 | 10–15 | 1 | 1:15 |
| Leg ExtensionOriginal prescription is 2-3 sets; start with 3 and adjust down if recovery lags. | 3 | 10–15 | 1 | 1:15 |
| Calf Raise | 4 | 10–20 | 1 | 1 min |
| Shrugs or Farmer's CarriesOriginal prescription is 3-4 sets; use carries when you want grip and trap loading. | 4 | 10–20 | 1 | 1:30 |
| Hanging Leg Raise / Machine CrunchHanging leg raise or machine crunch | 3 | 10–20 | 1 | 1 min |
| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Pull-Ups or Lat PulldownUse pull-ups when they fit the target rep range. | 4 | 6–12 | 2 | 2:30 |
| Iso-Lateral High Row | 3 | 8–12 | 2 | 2 min |
| Seated Row or Low RowLow row variation is preferred if available. | 3 | 8–12 | 2 | 2 min |
| Pullover Machine / Straight-Arm Pulldown | 3 | 12–15 | 1 | 1:15 |
| Rear Delt Reverse Fly | 4 | 12–25 | 1 | 1 min |
| Preacher Curl | 3 | 8–12 | 1 | 1:15 |
| Hammer Curl or Reverse Curl | 3 | 10–15 | 1 | 1 min |
| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Incline Machine Press | 4 | 8–12 | 2 | 2 min |
| Lat Pulldown or Pull-Up | 4 | 8–12 | 2 | 2 min |
| Lateral Raise | 6 | 12–25 | 1 | 1 min |
| Chest Fly or Low-to-High Cable Fly | 3 | 12–20 | 1 | 1:15 |
| Cable Row | 3 | 10–12 | 2 | 1:30 |
| Rear Delt Fly | 3 | 15–25 | 1 | 1 min |
| Biceps/Triceps Superset3-4 biceps/triceps superset rounds | 4 | 10–15 | 1 | 1 min |
Run the four days in order with a rest day after days 2 and 4, for example Monday, Tuesday, Thursday, Friday.
Use the bottom of each rep range as your starting target. When every set reaches the top of the range at the listed RIR, add the smallest load jump available and work back up. Lateral raises and rear delt work progress mostly by reps.
Counts sets where the muscle is a primary mover. Compound lifts also train secondary muscles.
Yes for most people. Four sessions let each priority muscle get direct work twice a week, which is enough frequency to grow as long as the sets are taken close to failure and progressed over time.
Side delts are small, recover quickly, and drive shoulder width. Spreading 11 weekly sets across two days keeps each session manageable while giving them enough volume to respond.
Take an easy week, review which lifts stalled, then either run the block again with swapped exercises for the stalled lifts or move to a split with more lower-body volume if your legs lag.
The link opens this exact plan. Anyone with Surpass can copy it into their own plan, and anyone without it can still read it.