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T3 BIG METHOD by ChatGPT Boost P ver.2 (R7.3〜）

by Mstk

Program Description

powerbuilding

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    150 minutes
  • Created
    Feb 22, 2026 12:43
  • Last Edited
    Apr 06, 2026 03:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
14.2%
Chest
10.2%
Upper Back
10%
Lats
8.6%
Biceps
7.2%
Quadriceps
6.5%
Glutes
6.5%
Hamstrings
6.5%
Abs
5.4%
Middle Delts
4.7%
Lower Back
1.6%
Forearms
1.1%
Adductors
1%
Calves
0.9%
Rear Delts
0.7%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 6-7
2
Squat (Low Bar)
1
4
1 reps
4 reps
RPE 6.5
-
3
Pull-Up (Weighted)
5
1
8-12 reps
8-12 reps
RPE 9
-
4
Leg Press
3
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 6-7
2
Squat (Low Bar)
1
4
1 reps
4 reps
RPE 6.5
-
3
Pull-Up (Weighted)
5
1
8-12 reps
8-12 reps
RPE 9
-
4
Leg Press
3
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 6-7
2
Squat (Low Bar)
1
4
1 reps
4 reps
RPE 6.5
-
3
Pull-Up (Weighted)
5
1
8-12 reps
8-12 reps
RPE 9
-
4
Leg Press
3
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
5 reps
RPE 7
2
Squat (Low Bar)
1
4
1 reps
4 reps
RPE 7-7.5
-
3
Pull-Up (Weighted)
5
1
8-12 reps
8-12 reps
RPE 9
-
4
Leg Press
3
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
5 reps
RPE 7
2
Squat (Low Bar)
1
4
1 reps
4 reps
RPE 7-7.5
-
3
Pull-Up (Weighted)
5
1
8-12 reps
8-12 reps
RPE 9
-
4
Leg Press
3
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
5 reps
RPE 7
2
Squat (Low Bar)
1
4
1 reps
4 reps
RPE 7-7.5
-
3
Pull-Up (Weighted)
5
1
8-12 reps
8-12 reps
RPE 9
-
4
Leg Press
3
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4 reps
RPE 7.5
2
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8
-
3
Pull-Up (Weighted)
5
1
8-12 reps
8-12 reps
RPE 9
-
4
Leg Press
3
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4 reps
RPE 7.5
2
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8
-
3
Pull-Up (Weighted)
5
1
8-12 reps
8-12 reps
RPE 9
-
4
Leg Press
3
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
RPE 6
2
Squat (Low Bar)
1
2
1 reps
2 reps
RPE 8.5
-
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Leg Press
2
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
6 reps
RPE 6-7
7A
Upright Row (Cable)
3
12-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Standing Calf Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6.5
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
3
6 reps
RPE 6-7
4
Overhead Press (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Row (Cable)
2
2
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
3
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
5
1
8-15 reps
8-15 reps
RPE 9
-
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6.5
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
3
6 reps
RPE 6-7
4
Overhead Press (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Row (Cable)
2
2
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
3
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
5
1
8-15 reps
8-15 reps
RPE 9
-
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 7
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
3
6 reps
RPE 6-7
4
Overhead Press (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Row (Cable)
2
2
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
3
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
5
1
8-15 reps
8-15 reps
RPE 9
-
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 7
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
3
6 reps
RPE 6-7
4
Overhead Press (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Row (Cable)
2
2
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
3
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
5
1
8-15 reps
8-15 reps
RPE 9
-
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 7.5
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
3
6 reps
RPE 6-7
4
Overhead Press (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Row (Cable)
2
2
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
3
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
5
1
8-15 reps
8-15 reps
RPE 9
-
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 7.5
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
3
6 reps
RPE 6-7
4
Overhead Press (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Row (Cable)
2
2
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
3
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
5
1
8-15 reps
8-15 reps
RPE 9
-
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
RPE 8
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
3
6 reps
RPE 6-7
4
Overhead Press (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Row (Cable)
2
2
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
3
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
5
1
8-15 reps
8-15 reps
RPE 9
-
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
RPE 8
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
3
6 reps
RPE 6-7
4
Overhead Press (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Row (Cable)
2
2
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
3
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
5
1
8-15 reps
8-15 reps
RPE 9
-
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 8.5
-
2
Bench Press (Close Grip)
3
1
5-6 reps
8-12 reps
RPE 7
-
3
Squat (High Bar)
2
6 reps
RPE 6-7
4
Overhead Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 7-8
RPE 7-8
6
Chest Press (Machine)
2
10-12 reps
RPE 7
7
Pull-Up (Neutral Grip, Weighted)
3
8-15 reps
RPE 9
8
Incline Curl (Dumbbell)
2
2
1
8-10 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
-
9
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
4
5 reps
RPE 7
2
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 6
-
3
Dip (Weighted)
3
1
10-12 reps
10-12 reps
RPE 7
-
4
Bent Over Row (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Leg Curl
3
1
10-12 reps
10-12 reps
RPE 7
-
6
D.Y Onehand Row(Standing)
3
1
8-12 reps
8-12 reps
RPE 8
-
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
4
5 reps
RPE 7
2
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 6
-
3
Dip (Weighted)
3
1
10-12 reps
10-12 reps
RPE 7
-
4
Bent Over Row (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Leg Curl
3
1
10-12 reps
10-12 reps
RPE 7
-
6
D.Y Onehand Row(Standing)
3
1
8-12 reps
8-12 reps
RPE 8
-
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
4
5 reps
RPE 7
2
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 7
-
3
Dip (Weighted)
3
1
10-12 reps
10-12 reps
RPE 7
-
4
Bent Over Row (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Leg Curl
3
1
10-12 reps
10-12 reps
RPE 7
-
6
D.Y Onehand Row(Standing)
3
1
8-12 reps
8-12 reps
RPE 8
-
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
4
4 reps
RPE 7.5
2
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 7
-
3
Dip (Weighted)
3
1
10-12 reps
10-12 reps
RPE 7
-
4
Bent Over Row (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Leg Curl
3
1
10-12 reps
10-12 reps
RPE 7
-
6
D.Y Onehand Row(Standing)
3
1
8-12 reps
8-12 reps
RPE 8
-
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
4
4 reps
RPE 7.5
2
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 7.5
-
3
Dip (Weighted)
3
1
10-12 reps
10-12 reps
RPE 7
-
4
Bent Over Row (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Leg Curl
3
1
10-12 reps
10-12 reps
RPE 7
-
6
D.Y Onehand Row(Standing)
3
1
8-12 reps
8-12 reps
RPE 8
-
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
4
4 reps
RPE 7.5
2
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 7.5
-
3
Dip (Weighted)
3
1
10-12 reps
10-12 reps
RPE 7
-
4
Bent Over Row (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Leg Curl
3
1
10-12 reps
10-12 reps
RPE 7
-
6
D.Y Onehand Row(Standing)
3
1
8-12 reps
8-12 reps
RPE 8
-
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
3
3 reps
RPE 8
2
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
-
3
Dip (Weighted)
3
1
10-12 reps
10-12 reps
RPE 7
-
4
Bent Over Row (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Leg Curl
3
1
10-12 reps
10-12 reps
RPE 7
-
6
D.Y Onehand Row(Standing)
3
1
8-12 reps
8-12 reps
RPE 8
-
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
3
3 reps
RPE 8
2
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
-
3
Dip (Weighted)
3
1
10-12 reps
10-12 reps
RPE 7
-
4
Bent Over Row (Barbell)
2
2
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 7
-
5
Seated Leg Curl
3
1
10-12 reps
10-12 reps
RPE 7
-
6
D.Y Onehand Row(Standing)
3
1
8-12 reps
8-12 reps
RPE 8
-
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Bench
3
3 reps
RPE 6
2
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 8.5
-
3
Dip (Weighted)
2
10-12 reps
RPE 7
4
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 7
RPE 7
5
Seated Leg Curl
2
10-12 reps
RPE 7
6
D.Y Onehand Row(Standing)
2
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
2
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
-
8
Ab Wheel
2
15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Tempo Bench Press
4 Sets
6 Reps
@6-7
2
Squat (Low Bar)
1 Set
4 Sets
1 Reps
4 Reps
@6.5
-
3
Pull-Up (Weighted)
5 Sets
1 Set
8-12 Reps
8-12 Reps
@9
-
4
Leg Press
3 Sets
10-12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6-7
7A
Upright Row (Cable)
3 Sets
12-15 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
8
Standing Calf Raise
2 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
5 Sets
1 Reps
3 Reps
@6.5
-
2
Bench Press (Close Grip)
3 Sets
1 Set
5-6 Reps
8-12 Reps
@7
-
3
Squat (High Bar)
3 Sets
6 Reps
@6-7
4
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@7
@7
-
5
Seated Row (Cable)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@7-8
@7-8
6
Chest Press (Machine)
3 Sets
10-12 Reps
@7
7
Pull-Up (Neutral Grip, Weighted)
5 Sets
1 Set
8-15 Reps
8-15 Reps
@9
-
8
Incline Curl (Dumbbell)
2 Sets
2 Sets
1 Set
8-10 Reps
12-15 Reps
10-12 Reps
@9
@9
-
9
Hanging Leg Raise
2 Sets
15 Reps
-
Day 3
1
Larsen Bench
4 Sets
5 Reps
@7
2
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
4 Reps
@6
-
3
Dip (Weighted)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@7
-
4
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@7
@7
-
5
Seated Leg Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@7
-
6
D.Y Onehand Row(Standing)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
-
7
Tricep Pushdown (Cable)
2 Sets
2 Sets
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
-
8
Ab Wheel
2 Sets
15 Reps
-