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Full Body 3x

by Caleb Harper

Program Description

Transform your physique with the Full Body 3x program, a 12-week journey designed for novice lifters looking to build muscle and strength. Committing just three days a week, each 70-minute session targets all major muscle groups, ensuring balanced development and improved performance. With access to a full gym, you'll utilize a variety of equipment to maximize your results. Get ready to unlock your potential and establish a solid foundation for your fitness goals!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 21, 2026 07:37
  • Last Edited
    Mar 21, 2026 07:39
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Chest
9.9%
Biceps
9.9%
Triceps
8.8%
Lats
8.8%
Quadriceps
8.8%
Hamstrings
8.8%
Middle Delts
7.7%
Upper Back
7.7%
Glutes
4.4%
Calves
4.4%
Abs
3.3%
Forearms
2.2%
Abductors
2.2%
Rear Delts
2.2%
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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
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)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 8.5
7A
Hammer Curl (Cable)
3
10-15 reps
RPE 8.5
7B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
15 reps
RPE 8.5
4
Leg Extension
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
3
15 reps
RPE 8.5
6A
Concentration Curl
3
10-15 reps
RPE 8.5
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
6C
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Leg Curl
3
15 reps
RPE 8.5
6A
Leg Press
3
15 reps
RPE 8.5
6B
Straight Leg Calf Raise
3
15 reps
RPE 8.5
6C
Cable Crunch
3
10-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@8.5
@8.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@8.5
@8.5
4
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@8.5
@8.5
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
7A
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@8.5
@8.5
7B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@8.5
@8.5
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
3
Straight Leg Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
6A
Concentration Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@8.5
@8.5
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@8.5
@8.5
6C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@8.5
@8.5
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
6A
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
6B
Straight Leg Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@8.5
6C
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@8.5
@8.5