Program Description
For beginners or novices with gym experience but minimal results due to workout structure.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedJun 08, 2025 02:54
- Last EditedJun 18, 2025 12:54
Summary
Transform your physique with the Btb Full Body program, an 18-week journey designed for dedicated lifters. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups for optimal strength and hypertrophy. Each session combines high-intensity workouts with effective supersets, ensuring you maximize your time in the gym. Get ready to build muscle, increase endurance, and achieve your fitness goals with a structured plan that adapts to your progress!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Quadriceps
11.3%
Upper Back
10.5%
Triceps
9.8%
Glutes
8.3%
Front Delts
7.9%
Chest
7.5%
Lats
6.8%
Abs
6.4%
Biceps
6%
Middle Delts
3.8%
Rear Delts
3.8%
Forearms
1.9%
Lower Back
1.9%
Adductors
1.5%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Leg Press3 Sets
5-7 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
5-7 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
5-7 Reps
-
4
Leg Curl3 Sets
5-7 Reps
-
5A
Lateral Raise (Cable)3 Sets
8-10 Reps
-
5B
Face Away Cable Curl3 Sets
5-7 Reps
-
Day 1
1
Squat (Barbell)3 Sets
5-7 Reps
@8
2
Chin-Up (Assisted)3 Sets
5-7 Reps
@8
3A
Bench Press (Dumbbell)3 Sets
5-7 Reps
@8
3B
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
-
4A
Face Pull3 Sets
8-10 Reps
-
4B
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
-
5
Cable Crunch3 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5-7 Reps
@8
2
Chin-Up (Assisted)3 Sets
5-7 Reps
@8
3A
Bench Press (Dumbbell)3 Sets
5-7 Reps
@8
3B
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
-
4A
Face Pull3 Sets
8-10 Reps
-
4B
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
-
5
Cable Crunch3 Sets
8-10 Reps
-