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BoostcampPNG

3 Day full body + 1 day arms

by Matthew H.
2287 athletes joined
4.5
(2 ratings)

Program Description

Enjoy! WEIGHT PROGRESSION- aim to add 5-10lbs every week on main compound movements (deadies, squats, OHP, bench) For isolation movements, try to add 5lbs. Once you stall, focus on form and rep quality. For movements with rep ranges, go up in weight once you can hit the upper range of reps for first two sets. Example: 3x8-12 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps. REST- Take at least one day off between full body days and do arm day the day after day 3.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2023 05:38
  • Last Edited
    Jun 22, 2025 11:35

Summary

Transform your physique with this comprehensive 12-week program designed for full-body strength and sculpted arms. Comprising four training days each week, you'll engage in a mix of compound and isolation exercises, including barbell deadlifts, bench presses, and targeted arm workouts. Perfect for those with a garage gym setup, this program emphasizes progressive overload to maximize gains while ensuring balanced muscle development. Get ready to build strength, enhance endurance, and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50 / 5
James H.Age 41, Man
9 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I've really enjoyed this program as it seems flexible enough to accommodate my crazy schedule. I fit in workouts as many times a week as I can. Sometimes 2, sometimes 4. I've had a great experience with this and really look forward to it. A lot of lateral raises, but they work... And also Bulgarian split squats can kick rocks...but I still do them.