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3-Day FUF Horsecock Powerbuilding

by Ignacas P.
24 athletes joined

Program Description

Lower-End Recoverable Volume IG: cryptogymbro

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 27, 2024 03:47
  • Last Edited
    Jun 18, 2025 10:33

Summary

Unleash your strength with the 3-Day FUF Horsecock Powerbuilding program, designed for those serious about building muscle and power over 12 weeks. This program combines heavy compound lifts with targeted accessory work, focusing on key movements like the bench press, overhead press, and Romanian deadlifts. Train three times a week with a structured plan that maximizes intensity and volume for optimal results. Get ready to elevate your performance and sculpt your physique with this comprehensive approach to powerbuilding!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5