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3 Days Full Body

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Program Description

3 Days Full Body Workout Program Transform your physique with this comprehensive 18-week bodybuilding program designed for intermediate to advanced lifters. Comprising 39 sessions, you'll engage in a variety of compound and isolation movements, including the Bench Press, Squat, and Seated Row, ensuring full-body development. Each workout lasts approximately 60 minutes, allowing you to maximize your time in the gym while pushing your limits. Get ready to build strength, enhance muscle definition, and achieve your fitness goals with a structured approach that keeps you motivated and on track!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 22, 2025 10:08
  • Last Edited
    Nov 22, 2025 11:11
Muscle Engagement
Front
Back
MuscleSet
Lats
10.3%
Biceps
10.3%
Hamstrings
9.8%
Upper Back
9.3%
Triceps
8.3%
Calves
7.9%
Middle Delts
7.6%
Front Delts
7.2%
Glutes
5.7%
Quadriceps
5%
Rear Delts
5%
Chest
4.8%
Lower Back
3.1%
Abs
2.3%
Adductors
2%
Forearms
1.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
7
Single Arm Pushdown
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Hip Thrust (Barbell)
2
5 reps
RPE 8
5
Partial Calf Raise
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
8
Y Raise
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Hip Thrust (Barbell)
2
5 reps
RPE 8
5
Partial Calf Raise
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
8
Y Raise
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Hip Thrust (Barbell)
2
5 reps
RPE 8
5
Partial Calf Raise
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
8
Y Raise
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 8
2
Squat (Barbell)
2
6 reps
RPE 8
3
Seated Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
12 reps
RPE 9
6
Single Arm Pushdown
2
12 reps
RPE 9
7
Shoulder Press (Plate Loaded)
2
10 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 9
2
One Arm Pulldown
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Lying Leg Curl
2
8 reps
RPE 9
6
Partial Calf Raise
2
10 reps
RPE 9
7
Face Away Cable Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@8
2
Squat (Barbell)
2 Sets
6 Reps
@8
3
Seated Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lateral Raise (Cable)
2 Sets
12 Reps
@9
5
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@9
6
Single Arm Pushdown
2 Sets
12 Reps
@9
7
Shoulder Press (Plate Loaded)
2 Sets
10 Reps
@9
8
Calf Raise (Machine)
2 Sets
12 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
10 Reps
@9
2
One Arm Pulldown
2 Sets
10 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Rear Delt Fly (Cable)
2 Sets
12 Reps
@9
5
Lying Leg Curl
2 Sets
8 Reps
@9
6
Partial Calf Raise
2 Sets
10 Reps
@9
7
Face Away Cable Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Incline Chest Press (Machine)
2 Sets
8 Reps
@9
2
Chest Fly (Cable)
2 Sets
12 Reps
@9
3
Leg Extension
2 Sets
8 Reps
@9
4
Hip Thrust (Barbell)
2 Sets
5 Reps
@8
5
Partial Calf Raise
2 Sets
8 Reps
@9
6
Hip Adductor (Machine)
2 Sets
8 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
8
Y Raise
2 Sets
10 Reps
@9