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BoostcampPNG

Full Body 3x Week

by Kianush Z.

Program Description

7

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 09, 2025 04:11
  • Last Edited
    Jun 18, 2025 11:38

Summary

Transform your physique with the Full Body 3x Week program, a comprehensive 16-week training plan designed for those looking to build strength and muscle across all major muscle groups. With three training days each week, you’ll engage in a balanced mix of compound and isolation exercises, including leg presses, lat pulldowns, and dumbbell curls, ensuring a full-body workout that fits into your busy schedule. This program is ideal for lifters at any level seeking to enhance their overall fitness and achieve their goals in a structured yet flexible format. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4A
Lateral Raise (Dumbbell)
2
-
-
4B
Turtle Raise
2
-
5
Shrug (Dumbbell)
2
-
6
Bench Press (Dumbbell)
3
-
-
7
Seated Shoulder Press (Dumbbell)
2
-
-
8
Hammer Curl (Dumbbell)
2
-
-
9
Preacher Curl (Dumbbell)
2
-
-
10
Overhead Tricep Extension (Cable)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
-
7
Preacher Curl (Dumbbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Tricep Pushdown (Cable)
2
-
-
10
Abs Crunch (Machine)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Pull-Up (Bodyweight)
3
-
-
3
Shoulder Press (Machine)
2
-
-
4
Chest Press (Machine)
2
-
5
Leg Extension
2
-
6
Hamstring Curl
2
-
7
Seated Row (Cable)
2
-
-
8
Tricep Pushdown (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5
Rear Delt Fly (Machine)
2
-
-
6A
Tricep Extension (Cable)
2
-
-
6B
Bicep Curl (Barbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Straight Bar Wrist Curl
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Chest Fly (Machine)
2
-
-
5A
Tricep Extension (Cable)
2
-
-
5B
Bicep Curl (Barbell)
2
-
-
6
Tricep Pushdown (Cable)
2
-
-
7
Straight Bar Wrist Curl
2
-
-
8
Shrug (Dumbbell)
2
-
-
9
Leg Raise (Captain's Chair)
2
-
10
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
-
2
Hip Thrust (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Leg Extension
2
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bayesian Curl
2
-
-
10
Reverse Wrist Curl
2
-
-
11
Decline Crunch (Weighted)
2
-
-
Week 1
1 / 16 Weeks
Day 1
1
Leg Press
2 Sets
-
2
Lat Pulldown
3 Sets
-
3
Seated Row (Cable)
2 Sets
-
-
4A
Lateral Raise (Dumbbell)
2 Sets
-
-
4B
Turtle Raise
2 Sets
-
5
Shrug (Dumbbell)
2 Sets
-
6
Bench Press (Dumbbell)
3 Sets
-
-
7
Seated Shoulder Press (Dumbbell)
2 Sets
-
-
8
Hammer Curl (Dumbbell)
2 Sets
-
-
9
Preacher Curl (Dumbbell)
2 Sets
-
-
10
Overhead Tricep Extension (Cable)
2 Sets
-
11
Abs Crunch (Machine)
2 Sets
-
-
Day 2
1
Stiff Leg Deadlift
3 Sets
-
-
2
Pull-Up (Bodyweight)
3 Sets
-
-
3
Shoulder Press (Machine)
2 Sets
-
-
4
Chest Press (Machine)
2 Sets
-
5
Leg Extension
2 Sets
-
6
Hamstring Curl
2 Sets
-
7
Seated Row (Cable)
2 Sets
-
-
8
Tricep Pushdown (Cable)
2 Sets
-
-
9
Bayesian Curl
2 Sets
-
-
10
Reverse Wrist Curl
2 Sets
-
-
11
Decline Crunch (Weighted)
2 Sets
-
-
Day 3
1
Bench Press (Barbell)
3 Sets
-
-
2
Standing Pullover (Cable)
3 Sets
-
-
3A
Seated Row (Cable)
2 Sets
-
-
3B
Lateral Raise (Cable)
2 Sets
-
-
4
Chest Fly (Machine)
2 Sets
-
-
5A
Tricep Extension (Cable)
2 Sets
-
-
5B
Bicep Curl (Barbell)
2 Sets
-
-
6
Tricep Pushdown (Cable)
2 Sets
-
-
7
Straight Bar Wrist Curl
2 Sets
-
-
8
Shrug (Dumbbell)
2 Sets
-
-
9
Leg Raise (Captain's Chair)
2 Sets
-
10
Seated Calf Raise
2 Sets
-