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AS 3 day routine

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Program Description

3 day a week upper focused workout plan this can be run forever. Make sure you lift heavy and push yourself each session and aim for progressive overload every week by adding weight to each set. Of course make sure you do 2-3 warm up sets before hand so you do not cause injury. I have focused a lot on neck and trap work as they make your physique stand out and have a very attractive look. You also want to aim for 10,000 steps per day minimum anything more is a bonus. Give this a go and let me know how you get on and leave a review.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 01:59
  • Last Edited
    Jul 20, 2025 02:56
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BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Extension
5
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Leg Extension
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pendlay Row
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
8
Shrug (Dumbbell)
2
AMRAP
RPE 10
9
Neck Extension
5
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
2
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@10
5
Rear Delt Fly (Cable)
2 Sets
AMRAP
@10
6
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
7
Shrug (Dumbbell)
2 Sets
AMRAP
@10
8
Neck Extension
5 Sets
20 Reps
@10
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
2
Leg Press
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
3
Split Squat (Dumbbell)
3 Sets
5 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
8
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Pendlay Row
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@9.5
@9
5
Lateral Raise (Cable)
2 Sets
AMRAP
@10
6
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
7
Preacher Curl (Dumbbell)
2 Sets
AMRAP
@10
8
Shrug (Dumbbell)
2 Sets
AMRAP
@10
9
Neck Extension
5 Sets
20 Reps
@10