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The Book of Brendy Vol.3

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Program Description

The Dark Knight lat raises

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 11, 2025 07:09
  • Last Edited
    Mar 11, 2025 11:23
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
T-Bar Row
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
T-Bar Row
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
T-Bar Row
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
T-Bar Row
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
T-Bar Row
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
T-Bar Row
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
T-Bar Row
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
T-Bar Row
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Military Press (Barbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Single Arm Row (Cable)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
Day 4
1
Incline Chest Press (Machine)
4 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
T-Bar Row
3 Sets
8 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
6 Reps
-