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Dad Full body

by Roberto B.
5 athletes joined
4.0
(1 rating)

Program Description

This program allows to hit each muscle 2 or 3 times per week, focusing on performance and progressive overload with a low-mid weekly volume base. It's tailored to my needs and after some weeks I would adjust priority for target my weakness. For the abs, I do them on rest days so there are not shown.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 30, 2025 12:00
  • Last Edited
    Jun 28, 2025 02:24

Summary

Unlock your full potential with the Dad Full Body program, a comprehensive 12-week training plan designed for busy dads who want to build strength and stay fit. Committing just three days a week, you'll engage in a variety of exercises that target all major muscle groups, focusing on both upper and lower body strength. Each session is carefully structured to maximize results, featuring progressive overload techniques to ensure continuous improvement. Get ready to transform your physique and boost your energy levels, all while fitting seamlessly into your busy lifestyle!
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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
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-15 reps
10-15 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-15 reps
10-15 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-15 reps
10-15 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-15 reps
10-15 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
8 reps
8 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
8 reps
8 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9.5
@10
2
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9.5
4
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
5
Leg Extension
3 Sets
15 Reps
@10
6
Hip Adductor (Machine)
3 Sets
10-15 Reps
-
7
Leg Curl
3 Sets
10 Reps
-
8
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
12 Reps
@8
@10
@10
9
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
10
Hyperextension
2 Sets
1 Set
12 Reps
20 Reps
-
-
11
Calf Raise (Leg Press)
3 Sets
8-10 Reps
-
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Dumbbell Row
1 Set
1 Set
12 Reps
8 Reps
@9
@10
3
Pullover (Dumbbell)
2 Sets
12 Reps
-
4
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
5
Chest Press (Machine)
1 Set
1 Set
12 Reps
8 Reps
@9
@10
6
Single Leg Extension
3 Sets
12 Reps
-
7
Leg Press
1 Set
1 Set
10-15 Reps
10-15 Reps
-
@10
8A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
8B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9.5
@10
9A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
9B
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
10
Standing Calf Raise
3 Sets
30 Reps
-
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Chest Fly (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
@8
@9
@10
6
Single Leg Press
1 Set
2 Sets
10-12 Reps
6-8 Reps
@8.5
@10
7
Lying Leg Curl
3 Sets
10 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
10
Reverse Pec Deck
3 Sets
10-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Roberto B.Age 33, Man
5 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Need to be balanced due to personal targets but that's a great template.