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BoostcampPNG

3-day fullbody (upper focus)

by Kasper
1 athletes joined

Program Description

Running full body with an upper body focus, without neglecting lower. Expect progress on upper body parts and maintenance on lower. Most of the 2 set isolation exercises can be moved around or clustered. Just do 4 sets on each day and alternate. Same amount of sets/reps on average.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 14, 2025 05:55
  • Last Edited
    Nov 28, 2025 02:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
11.8%
Upper Back
11.6%
Chest
9.8%
Lats
9.7%
Biceps
7.9%
Quadriceps
7.2%
Glutes
6.4%
Middle Delts
5%
Hamstrings
4.3%
Lower Back
4.1%
Abs
3.4%
Calves
2.7%
Rear Delts
1.8%
Forearms
1.1%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Hack Squat
4
6-8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
8
Pec Deck (Machine)
3
10-12 reps
RPE 8
9
Shoulder Press (Machine)
2
10-12 reps
RPE 8
10
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
6-8 reps
RPE 8
4
Pull-Up (Band)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9
Arnold Press
2
10-12 reps
RPE 8
10
Back Extension
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Hack Squat
4 Sets
6-8 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5
Overhead Extension (EZ Bar)
2 Sets
10-12 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
8
Pec Deck (Machine)
3 Sets
10-12 Reps
@8
9
Shoulder Press (Machine)
2 Sets
10-12 Reps
@8
10
Abs Crunch (Machine)
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
4 Sets
6-8 Reps
@8
4
Pull-Up (Band)
3 Sets
8-10 Reps
@8
5
Skull Crusher (Dumbbell)
2 Sets
10-12 Reps
@8
6
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@8
7
Face Pull
2 Sets
10-12 Reps
@8
8
Seated Calf Raise
3 Sets
10-12 Reps
@8
9
Arnold Press
2 Sets
10-12 Reps
@8
10
Back Extension
3 Sets
12-15 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Hack Squat
4 Sets
6-8 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5
Overhead Extension (EZ Bar)
2 Sets
10-12 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
8
Pec Deck (Machine)
3 Sets
10-12 Reps
@8
9
Shoulder Press (Machine)
2 Sets
10-12 Reps
@8
10
Abs Crunch (Machine)
3 Sets
12-15 Reps
@8