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BoostcampPNG

Full body 3 day

by Declan F.

Program Description

Gym

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 04, 2026 01:21
  • Last Edited
    Apr 04, 2026 03:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
10.2%
Lats
10.2%
Biceps
10.2%
Chest
8.5%
Upper Back
8.5%
Hamstrings
6.8%
Abs
6.8%
Middle Delts
6.8%
Quadriceps
5.6%
Rear Delts
5.1%
Forearms
3.4%
Glutes
2.8%
Lower Back
1.1%
Adductors
0.6%
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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
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
15 reps
-
1B
Pullover (Dumbbell)
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Lying Leg Curl
3
15 reps
-
3A
Y Raise
3
12-15 reps
-
3B
Cable Crunch
3
15 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
JM Press (Smith Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Weighted Ring Push-Ups
3
8-10 reps
-
1B
Seated Row (Cable)
3
8-10 reps
-
2A
Bulgarian Split Squat (Smith Machine)
1
10 reps
-
2B
Romanian Deadlift (Barbell)
1
8-10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Preacher Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5-7 reps
-
2A
Nordic Curl
1
6-8 reps
-
2B
Squat (Smith Machine)
1
6-8 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4A
Cable Skull Crusher
3
8-10 reps
-
4B
Bicep Curl (EZ Bar)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
1B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2A
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2B
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3A
Y Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3B
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
JM Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1A
Weighted Ring Push-Ups
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
1B
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2A
Bulgarian Split Squat (Smith Machine)
1 Set
10 Reps
-
2B
Romanian Deadlift (Barbell)
1 Set
8-10 Reps
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4B
Preacher Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
1B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
-
-
-
2A
Nordic Curl
1 Set
6-8 Reps
-
2B
Squat (Smith Machine)
1 Set
6-8 Reps
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4A
Cable Skull Crusher
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4B
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-