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The Book of Brendy Vol.3

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2 athletes joined

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
    Jun 18, 2025 10:27

Summary

Unlock your strength potential with *The Book of Brendy Vol. 3*, an 8-week program designed for dedicated lifters. Commit to five days a week of balanced training, focusing on push, pull, and leg workouts that incorporate a variety of barbell, dumbbell, and cable exercises. Each session is crafted to build muscle, enhance endurance, and improve overall fitness, ensuring you stay challenged and engaged. Get ready to transform your physique and elevate your performance in just two months!
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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
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
-