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BoostcampPNG

3 day split

by Nate A.
3 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2024 02:35
  • Last Edited
    Jun 18, 2025 11:32

Summary

Unleash your strength with this comprehensive 12-week, 3-day split program designed for serious lifters. Each session targets major muscle groups through a blend of compound and isolation exercises, including barbell squats, bench presses, and deadlifts, ensuring balanced development and optimal growth. With a focus on progressive overload and varied intensity, you'll build muscle and increase strength effectively. Perfect for those ready to commit to a structured routine and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.6%
Abs
8.7%
Chest
8.3%
Front Delts
8.3%
Triceps
7.9%
Glutes
7.9%
Quadriceps
7.9%
Middle Delts
7.4%
Biceps
6.1%
Lats
5.7%
Lower Back
5.7%
Upper Back
5.2%
Forearms
5.2%
Calves
2.2%
Olympic
2.2%
Adductors
1.3%
Rear Delts
0.4%
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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
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Lunge (Barbell)
1
12 reps
RPE 7
3
Leg Curl
1
12 reps
RPE 8
4
Stiff Leg Deadlift
1
12 reps
RPE 7.5
5
Good Morning
1
12 reps
RPE 6.5
6
Standing Calf Raise
1
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 8
2
Incline Bench Press (Barbell)
1
12 reps
RPE 8
3
Dumbbell Bench Pullover
1
12 reps
RPE 8
4
Chin-Up (Weighted)
1
8 reps
RPE 8
5
Bent Over Row (Barbell)
1
12 reps
RPE 8
6
Deadlift (Barbell)
1
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
3
Upright Row (Barbell)
1
12 reps
RPE 8
4
Overhead Press (Barbell)
1
12 reps
RPE 8
5
Bicep Curl (Barbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
7
Bench Press (Close Grip)
1
12 reps
RPE 8
8
Tricep Extension (Cable)
1
12 reps
RPE 8
9
Wrist Curls
1
12 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
11
Abs Crunch (Bodyweight)
1
30 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5