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Paul R program

by David DiGiovanni

Program Description

to train well while cutting

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2025 03:11
  • Last Edited
    Aug 31, 2025 07:06

Summary

The Paul R program is a comprehensive 3-week training plan designed to elevate your strength and conditioning with 5 workouts per week. Each session targets key muscle groups, employing a mix of machines and free weights to maximize your gains. You'll focus on compound movements and isolation exercises, ensuring balanced development and improved performance. Ideal for those ready to push their limits, this program will help you build muscle and enhance overall fitness in just a few weeks. Get ready to transform your workouts and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.4%
Triceps
11.6%
Biceps
10.5%
Front Delts
9.7%
Hamstrings
9.3%
Chest
8.9%
Upper Back
8.5%
Quadriceps
8.1%
Middle Delts
5.8%
Glutes
5.8%
Lower Back
2.7%
Abs
1.9%
Calves
1.9%
Forearms
1.2%
Abductors
0.8%
Adductors
0.4%
Rear Delts
0.4%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
-
2
Bent Over Row (Dumbbell)
4
6 reps
-
3
Standing Pullover (Cable)
4
6 reps
-
4
Cable Low Row
4
6 reps
-
5
Lat Pulldown (Close Grip)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6 reps
-
2
Bent Over Row (Dumbbell)
5
6 reps
-
3
Standing Pullover (Cable)
5
6 reps
-
4
Cable Low Row
5
6 reps
-
5
Lat Pulldown (Close Grip)
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6 reps
-
2
Bent Over Row (Dumbbell)
6
6 reps
-
3
Standing Pullover (Cable)
6
6 reps
-
4
Cable Low Row
6
6 reps
-
5
Lat Pulldown (Close Grip)
6
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
-
2
Stiff Leg Deadlift
4
6 reps
-
3
Leg Extension
4
6 reps
-
4
Leg Curl
4
6 reps
-
5
Lunge (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6 reps
-
2
Stiff Leg Deadlift
5
6 reps
-
3
Leg Extension
5
6 reps
-
4
Leg Curl
5
6 reps
-
5
Lunge (Dumbbell)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
6 reps
-
2
Stiff Leg Deadlift
6
6 reps
-
3
Leg Extension
6
6 reps
-
4
Leg Curl
6
6 reps
-
5
Lunge (Dumbbell)
6
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
6 reps
-
3
Front Raise
4
6 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Chest Fly (Cable)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Front Raise
5
6 reps
-
4
Bench Press (Barbell)
5
6 reps
-
5
Chest Fly (Cable)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
6
6 reps
-
2
Lateral Raise (Dumbbell)
6
6 reps
-
3
Front Raise
6
6 reps
-
4
Bench Press (Barbell)
6
6 reps
-
5
Chest Fly (Cable)
6
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
6 reps
-
2
Bicep Curl (Barbell)
4
6 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Tricep Extension (Cable)
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
6
Calf Raise (Leg Press)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
6 reps
-
2
Bicep Curl (Barbell)
5
6 reps
-
3
Bench Press (Close Grip)
5
6 reps
-
4
Tricep Extension (Cable)
5
6 reps
-
5
Bicep Curl (Dumbbell)
5
6 reps
-
6
Calf Raise (Leg Press)
5
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
6
6 reps
-
2
Bicep Curl (Barbell)
6
6 reps
-
3
Bench Press (Close Grip)
6
6 reps
-
4
Tricep Extension (Cable)
6
6 reps
-
5
Bicep Curl (Dumbbell)
6
6 reps
-
6
Calf Raise (Leg Press)
6
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
6 reps
-
4
Lat Pulldown
4
6 reps
-
5
Cable Low Row
4
6 reps
-
6
Seated Shoulder Press (Dumbbell)
4
6 reps
-
7
Bicep Curl (Dumbbell)
4
6 reps
-
8
Tricep Pushdown (Cable)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
5
6 reps
-
3
Incline Bench Press (Dumbbell)
5
6 reps
-
4
Lat Pulldown
5
6 reps
-
5
Cable Low Row
5
6 reps
-
6
Seated Shoulder Press (Dumbbell)
5
6 reps
-
7
Bicep Curl (Dumbbell)
5
6 reps
-
8
Tricep Pushdown (Cable)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
6
6 reps
-
3
Incline Bench Press (Dumbbell)
6
6 reps
-
4
Lat Pulldown
6
6 reps
-
5
Cable Low Row
6
6 reps
-
6
Seated Shoulder Press (Dumbbell)
6
6 reps
-
7
Bicep Curl (Dumbbell)
6
6 reps
-
8
Tricep Pushdown (Cable)
6
6 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Lat Pulldown
4 Sets
6 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
6 Reps
-
3
Standing Pullover (Cable)
4 Sets
6 Reps
-
4
Cable Low Row
4 Sets
6 Reps
-
5
Lat Pulldown (Close Grip)
4 Sets
6 Reps
-
Day 2
1
Leg Press
4 Sets
6 Reps
-
2
Stiff Leg Deadlift
4 Sets
6 Reps
-
3
Leg Extension
4 Sets
6 Reps
-
4
Leg Curl
4 Sets
6 Reps
-
5
Lunge (Dumbbell)
4 Sets
6 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
6 Reps
-
3
Front Raise
4 Sets
6 Reps
-
4
Bench Press (Barbell)
4 Sets
6 Reps
-
5
Chest Fly (Cable)
4 Sets
6 Reps
-
Day 4
1
Tricep Pushdown (Cable)
4 Sets
6 Reps
-
2
Bicep Curl (Barbell)
4 Sets
6 Reps
-
3
Bench Press (Close Grip)
4 Sets
6 Reps
-
4
Tricep Extension (Cable)
4 Sets
6 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
6 Reps
-
6
Calf Raise (Leg Press)
4 Sets
6 Reps
-
Day 5
1
Leg Press
4 Sets
6 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
4
Lat Pulldown
4 Sets
6 Reps
-
5
Cable Low Row
4 Sets
6 Reps
-
6
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
6 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
6 Reps
-