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Full Body Strength-Hypertrophy

by Anonymous

Program Description

Balanced program to build strength and size while having limited days available to train each week

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 03, 2025 04:27
  • Last Edited
    Jun 18, 2025 12:50

Summary

Unlock your potential with the Full Body Strength-Hypertrophy program, a comprehensive 12-week journey designed for those looking to build muscle and enhance overall strength. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, deadlifts, and pull-ups, targeting all major muscle groups. This program is perfect for lifters of all levels, providing a balanced approach to hypertrophy while maximizing your time in the gym. Get ready to transform your physique and achieve your strength goals with focused intensity and dedication!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Chest
10.8%
Triceps
10.3%
Biceps
10.3%
Quadriceps
10.1%
Middle Delts
9.9%
Glutes
8.2%
Upper Back
6.6%
Lats
5.4%
Hamstrings
4.9%
Abs
3%
Lower Back
2.2%
Other
1.7%
Forearms
1.6%
Rear Delts
1.1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Hammer Curl
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Dips
3
12 reps
RPE 8
7
Box Jump
3
10 reps
RPE 8
8
Lunge (Dumbbell)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Prowler Push
3
2 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Military Press (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
3
20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Deadlift (Barbell)
5 Sets
5 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Hammer Curl
2 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
9
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@9
2
Pull-Up (Weighted)
3 Sets
8 Reps
@9
3
Bench Press (Dumbbell)
4 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Seated Row (Cable)
3 Sets
10 Reps
@9
6
Dips
3 Sets
12 Reps
@8
7
Box Jump
3 Sets
10 Reps
@8
8
Lunge (Dumbbell)
3 Sets
12 Reps
@9
9
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
10 Reps
@8
2
Prowler Push
3 Sets
2 Reps
@9
3
Squat (Barbell)
3 Sets
8 Reps
@8
4
Military Press (Barbell)
4 Sets
8 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
8
Hanging Leg Raise
3 Sets
20 Reps
@9