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CJ 3 day Full Body Workout

by Chris J.
3 athletes joined

Program Description

This novice friendly workout focuses on compound bodyweight exercises gives you 3 full body workouts each week in less than 60 per day. Go hard and it can be used to build muscle, go a bit easier for muscle maintenance during cutting. Also good for building functional strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 04, 2025 01:20
  • Last Edited
    Jul 10, 2025 01:16

Summary

Transform your fitness journey with the CJ 3 Day Full Body Workout, a comprehensive 8-week program designed to build strength and endurance in just three sessions per week. This program combines effective exercises like Bulgarian Split Squats, Pull-Ups, and Deficit Push-Ups to target all major muscle groups, ensuring balanced development. Perfect for those with a garage gym setup, you'll maximize your results with a mix of dumbbell, bodyweight, and cable movements. Get ready to challenge yourself and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Chest
11.8%
Front Delts
11.5%
Upper Back
10.1%
Quadriceps
9.6%
Biceps
9.1%
Lats
9.1%
Glutes
7.4%
Calves
5.1%
Hamstrings
4.3%
Middle Delts
3.4%
Lower Back
2.3%
Rear Delts
2%
Abs
1.1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Rear Delt Row
1
2
8 reps
8 reps
RPE 7.5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8.5
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Rear Delt Row
1
2
8 reps
8 reps
RPE 7.5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8.5
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Rear Delt Row
1
2
8 reps
8 reps
RPE 7.5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8.5
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Rear Delt Row
1
2
8 reps
8 reps
RPE 7.5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8.5
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Rear Delt Row
1
2
8 reps
8 reps
RPE 7.5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8.5
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Rear Delt Row
1
2
8 reps
8 reps
RPE 7.5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8.5
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Rear Delt Row
1
2
8 reps
8 reps
RPE 7.5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8.5
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Rear Delt Row
1
2
8 reps
8 reps
RPE 7.5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8.5
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
8
Narrow Push Up
3
10 reps
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
8
Narrow Push Up
3
10 reps
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
8
Narrow Push Up
3
10 reps
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
8
Narrow Push Up
3
10 reps
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
8
Narrow Push Up
3
10 reps
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
8
Narrow Push Up
3
10 reps
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
8
Narrow Push Up
3
10 reps
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
2
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
8
Narrow Push Up
3
10 reps
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
8
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
8
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
8
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
8
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
8
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
8
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
8
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 7.5
2
Single Leg Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7.5
3
Deficit Push Up
6
25 reps
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1
2
10 reps
10 reps
RPE 6.5
RPE 9
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
8
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 9
9
Calf Raise (Leg Press)
3
20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@7.5
2
Single Leg Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@6
@7.5
3
Deficit Push Up
6 Sets
25 Reps
@9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@9
5
Seated Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
6
Rear Delt Row
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@9
7
21s (EZ Bar)
3 Sets
21 Reps
@8.5
8
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8.5
9
Calf Raise (Leg Press)
3 Sets
20 Reps
@9
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@7.5
2
Single Leg Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@6
@7.5
3
Deficit Push Up
6 Sets
25 Reps
@9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@9
5
Seated Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9
7
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9
8
Narrow Push Up
3 Sets
10 Reps
@9
9
Calf Raise (Leg Press)
3 Sets
20 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@7.5
2
Single Leg Deadlift
1 Set
3 Sets
8 Reps
8 Reps
@6
@7.5
3
Deficit Push Up
6 Sets
25 Reps
@9.5
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@9
5
Seated Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
6
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@9
8
Skull Crusher (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@9
9
Calf Raise (Leg Press)
3 Sets
20 Reps
@9