Booker Training Systems
Bodybuilding, Strength & Conditioning, First RespondersThis program is designed to maximize muscle growth (hypertrophy) in just 4 weeks, using evidence-based exercise science and physiology principles. Each workout focuses on progressive overload, time under tension, and reaching failure to ensure that your muscles are consistently challenged and primed for growth.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Barbell pullover
3 x 15
B
Lat Pulldown
3 x 12
C
Seated Row
3 x 20
D
T-Bar Row
10, 10, MAX
E
Hyperextension
3 x 20
F1
Wide Grip Pull Ups
3 x MAX
F2
hanging shrug
3 x MAX
G
Seated calf raise
3 x 20
A
DB Bench Press
15, 6, 6, 6
B
Incline DB Bench Press
3 x 6
C
Dip
4 x MAX
D
Machine Pectoral Fly
12, 12, 12, MAX
E
Tricep Pushdown
3 x 15
F
Incline db French press
3 x 15
G
Straight bar Tricep extension
3 x MAX
H
Strict Lower Hanging Leg Lifts
4 x MAX
A
Behind the bar barbell raise
3 x 15
B
DB Reverse Fly
20, 10, 10, 10
C
DB Arnold Press
15, 8, 8
D
DB Lateral Raise
15, 8, 8
E
Seated Incline DB Curls
3 x 20
F
Reverse curls
3 x 15
G
Alternating DB Hammer Curl
3 x 15
H
Calf Raise
3 x 20
A
Sumo Deadlift
20, 8, 6
B
Single Leg RDL
3 x 15
C
Lying Leg Curl
3 x 20
D
Leg Extension
30, 10, 10, 10, 10
E
Heel Raised Goblet Squat
20, 10, 10, 10
F
Walking Lunges
3 x 40
