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BoostcampPNG

3-day fullbody (upper focus)

by Kasper

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 14, 2025 10:29
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Chest
10.5%
Triceps
10.3%
Lats
10.3%
Front Delts
8.8%
Biceps
8.4%
Quadriceps
7.6%
Glutes
6.9%
Middle Delts
5.4%
Hamstrings
4.6%
Lower Back
4.4%
Abs
3.6%
Calves
2.9%
Rear Delts
1.9%
Forearms
1.1%
Abductors
0.8%
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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