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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!
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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
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