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BoostcampPNG

3 day full body upper focus + golf

by Matthew

Program Description

growth and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Athletics, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2026 05:17
  • Last Edited
    Mar 24, 2026 05:18
Muscle Engagement
Front
Back
MuscleSet
Abs
21.2%
Biceps
12.1%
Middle Delts
12.1%
Hamstrings
7.6%
Front Delts
7.6%
Lats
6.1%
Upper Back
6.1%
Quadriceps
6.1%
Lower Back
4.5%
Glutes
4.5%
Forearms
4.5%
Rear Delts
4.5%
Triceps
3%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Dumbell
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
8-12 reps
RPE 10
2
Single Arm Cable Row
2
8-12 reps
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Cable Crunch
2
8-15 reps
RPE 10
7
Wood Chop
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Close Grip Bench Press
2
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-20 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 10
8
Wood Chop
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
30 Degree Incline Dumbell
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Good Morning
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
5
Tricep Pushdown Ez Curl Bar
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
6
Cable Crunch
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
7
Wood Chop
1 Set
1 Set
15 Reps
15 Reps
@8
@8
8
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
Day 2
1
Viking Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2
Single Arm Cable Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
3
Hack Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
5
Tricep Pushdown Ez Curl Bar
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
6
Cable Crunch
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
7
Wood Chop
1 Set
1 Set
15 Reps
15 Reps
@8
@8
8
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
Day 3
1
Larsen Close Grip Bench Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2
Pull-Up (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Tricep Pushdown Ez Curl Bar
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
7
Cable Crunch
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
8
Wood Chop
1 Set
1 Set
15 Reps
15 Reps
@8
@8
9
Lateral Raise (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10