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BoostcampPNG

3 DAYS FULLBODY WORKOUT

by Arma P
2 athletes joined

Program Description

The purpose of this program is to build strength, increase muscle mass, and improve overall fitness with efficient full-body workouts just three times a week. It balances compound and isolation exercises to ensure optimal muscle growth and recovery, making it ideal for both beginners and experienced lifters.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 28, 2025 11:54
  • Last Edited
    Mar 29, 2025 07:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Band)
4
8 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
3
12 reps
RPE 6.5
7
Seated Dumbbell Curl
4
10 reps
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
15 reps
RPE 7
RPE 7
RPE 7
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
11
Squat (Paused)
2
2
8 reps
10 reps
RPE 8
RPE 8
12
Lying Leg Curl
3
12 reps
RPE 7
13
Standing Calf Raise
4
12 reps
RPE 6.5
14
Seated Calf Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Band)
4
8 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
3
12 reps
RPE 6.5
7
Seated Dumbbell Curl
4
10 reps
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
15 reps
RPE 7
RPE 7
RPE 7
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
11
Squat (Paused)
2
2
8 reps
10 reps
RPE 8
RPE 8
12
Lying Leg Curl
3
12 reps
RPE 7
13
Standing Calf Raise
4
12 reps
RPE 6.5
14
Seated Calf Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Band)
4
8 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
3
12 reps
RPE 6.5
7
Seated Dumbbell Curl
4
10 reps
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
15 reps
RPE 7
RPE 7
RPE 7
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
11
Squat (Paused)
2
2
8 reps
10 reps
RPE 8
RPE 8
12
Lying Leg Curl
3
12 reps
RPE 7
13
Standing Calf Raise
4
12 reps
RPE 6.5
14
Seated Calf Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Band)
4
8 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
3
12 reps
RPE 6.5
7
Seated Dumbbell Curl
4
10 reps
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
15 reps
RPE 7
RPE 7
RPE 7
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
11
Squat (Paused)
2
2
8 reps
10 reps
RPE 8
RPE 8
12
Lying Leg Curl
3
12 reps
RPE 7
13
Standing Calf Raise
4
12 reps
RPE 6.5
14
Seated Calf Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Band)
4
8 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
3
12 reps
RPE 6.5
7
Seated Dumbbell Curl
4
10 reps
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
15 reps
RPE 7
RPE 7
RPE 7
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
11
Squat (Paused)
2
2
8 reps
10 reps
RPE 8
RPE 8
12
Lying Leg Curl
3
12 reps
RPE 7
13
Standing Calf Raise
4
12 reps
RPE 6.5
14
Seated Calf Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Band)
4
8 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
3
12 reps
RPE 6.5
7
Seated Dumbbell Curl
4
10 reps
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
15 reps
RPE 7
RPE 7
RPE 7
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
11
Squat (Paused)
2
2
8 reps
10 reps
RPE 8
RPE 8
12
Lying Leg Curl
3
12 reps
RPE 7
13
Standing Calf Raise
4
12 reps
RPE 6.5
14
Seated Calf Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Band)
4
8 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
3
12 reps
RPE 6.5
7
Seated Dumbbell Curl
4
10 reps
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
15 reps
RPE 7
RPE 7
RPE 7
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
11
Squat (Paused)
2
2
8 reps
10 reps
RPE 8
RPE 8
12
Lying Leg Curl
3
12 reps
RPE 7
13
Standing Calf Raise
4
12 reps
RPE 6.5
14
Seated Calf Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Band)
4
8 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
3
12 reps
RPE 6.5
7
Seated Dumbbell Curl
4
10 reps
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
15 reps
RPE 7
RPE 7
RPE 7
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
11
Squat (Paused)
2
2
8 reps
10 reps
RPE 8
RPE 8
12
Lying Leg Curl
3
12 reps
RPE 7
13
Standing Calf Raise
4
12 reps
RPE 6.5
14
Seated Calf Raise
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 8
2
Cable Crossover
3
12 reps
RPE 7
3
Clean Deadlift
4
6 reps
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 7
RPE 7
5
Overhead Press (Barbell)
4
8 reps
RPE 7.5
6
One Arm Bent Over Row
3
12 reps
RPE 7.5
7
Bicep Curl (Barbell)
2
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 7
RPE 7.5
8
Concentration Curl
3
12 reps
RPE 7.5
9
Bench Press (Close Grip)
4
8 reps
RPE 7
10
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 7.5
RPE 8
11
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
12
Leg Extension
3
12 reps
RPE 7
13
Single Leg Calf Raise (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 8
2
Cable Crossover
3
12 reps
RPE 7
3
Clean Deadlift
4
6 reps
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 7
RPE 7
5
Overhead Press (Barbell)
4
8 reps
RPE 7.5
6
One Arm Bent Over Row
3
12 reps
RPE 7.5
7
Bicep Curl (Barbell)
2
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 7
RPE 7.5
8
Concentration Curl
3
12 reps
RPE 7.5
9
Bench Press (Close Grip)
4
8 reps
RPE 7
10
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 7.5
RPE 8
11
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
12
Leg Extension
3
12 reps
RPE 7
13
Single Leg Calf Raise (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 8
2
Cable Crossover
3
12 reps
RPE 7
3
Clean Deadlift
4
6 reps
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 7
RPE 7
5
Overhead Press (Barbell)
4
8 reps
RPE 7.5
6
One Arm Bent Over Row
3
12 reps
RPE 7.5
7
Bicep Curl (Barbell)
2
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 7
RPE 7.5
8
Concentration Curl
3
12 reps
RPE 7.5
9
Bench Press (Close Grip)
4
8 reps
RPE 7
10
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 7.5
RPE 8
11
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
12
Leg Extension
3
12 reps
RPE 7
13
Single Leg Calf Raise (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 8
2
Cable Crossover
3
12 reps
RPE 7
3
Clean Deadlift
4
6 reps
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 7
RPE 7
5
Overhead Press (Barbell)
4
8 reps
RPE 7.5
6
One Arm Bent Over Row
3
12 reps
RPE 7.5
7
Bicep Curl (Barbell)
2
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 7
RPE 7.5
8
Concentration Curl
3
12 reps
RPE 7.5
9
Bench Press (Close Grip)
4
8 reps
RPE 7
10
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 7.5
RPE 8
11
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
12
Leg Extension
3
12 reps
RPE 7
13
Single Leg Calf Raise (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 8
2
Cable Crossover
3
12 reps
RPE 7
3
Clean Deadlift
4
6 reps
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 7
RPE 7
5
Overhead Press (Barbell)
4
8 reps
RPE 7.5
6
One Arm Bent Over Row
3
12 reps
RPE 7.5
7
Bicep Curl (Barbell)
2
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 7
RPE 7.5
8
Concentration Curl
3
12 reps
RPE 7.5
9
Bench Press (Close Grip)
4
8 reps
RPE 7
10
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 7.5
RPE 8
11
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
12
Leg Extension
3
12 reps
RPE 7
13
Single Leg Calf Raise (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 8
2
Cable Crossover
3
12 reps
RPE 7
3
Clean Deadlift
4
6 reps
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 7
RPE 7
5
Overhead Press (Barbell)
4
8 reps
RPE 7.5
6
One Arm Bent Over Row
3
12 reps
RPE 7.5
7
Bicep Curl (Barbell)
2
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 7
RPE 7.5
8
Concentration Curl
3
12 reps
RPE 7.5
9
Bench Press (Close Grip)
4
8 reps
RPE 7
10
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 7.5
RPE 8
11
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
12
Leg Extension
3
12 reps
RPE 7
13
Single Leg Calf Raise (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 8
2
Cable Crossover
3
12 reps
RPE 7
3
Clean Deadlift
4
6 reps
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 7
RPE 7
5
Overhead Press (Barbell)
4
8 reps
RPE 7.5
6
One Arm Bent Over Row
3
12 reps
RPE 7.5
7
Bicep Curl (Barbell)
2
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 7
RPE 7.5
8
Concentration Curl
3
12 reps
RPE 7.5
9
Bench Press (Close Grip)
4
8 reps
RPE 7
10
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 7.5
RPE 8
11
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
12
Leg Extension
3
12 reps
RPE 7
13
Single Leg Calf Raise (Weighted)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 8
2
Cable Crossover
3
12 reps
RPE 7
3
Clean Deadlift
4
6 reps
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 7
RPE 7
5
Overhead Press (Barbell)
4
8 reps
RPE 7.5
6
One Arm Bent Over Row
3
12 reps
RPE 7.5
7
Bicep Curl (Barbell)
2
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 7
RPE 7.5
8
Concentration Curl
3
12 reps
RPE 7.5
9
Bench Press (Close Grip)
4
8 reps
RPE 7
10
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 7.5
RPE 8
11
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
12
Leg Extension
3
12 reps
RPE 7
13
Single Leg Calf Raise (Weighted)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 6.5
4
Straight Arm Pulldown
3
12 reps
RPE 7
5
Arnold Press
4
8 reps
RPE 7.5
6
Shrug (Barbell)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
2
10 reps
12 reps
RPE 7
RPE 7.5
8
Bicep Curl (Cable)
3
12 reps
RPE 6.5
9
Dips Between Chairs
4
8 reps
RPE 7
10
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
11
Leg Press
4
8 reps
RPE 7.5
12
Step-Up (Weighted)
3
12 reps
RPE 7.5
13
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
14
Standing Calf Raise
1
1
1
20 reps
25 reps
30 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 6.5
4
Straight Arm Pulldown
3
12 reps
RPE 7
5
Arnold Press
4
8 reps
RPE 7.5
6
Shrug (Barbell)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
2
10 reps
12 reps
RPE 7
RPE 7.5
8
Bicep Curl (Cable)
3
12 reps
RPE 6.5
9
Dips Between Chairs
4
8 reps
RPE 7
10
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
11
Leg Press
4
8 reps
RPE 7.5
12
Step-Up (Weighted)
3
12 reps
RPE 7.5
13
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
14
Standing Calf Raise
1
1
1
20 reps
25 reps
30 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 6.5
4
Straight Arm Pulldown
3
12 reps
RPE 7
5
Arnold Press
4
8 reps
RPE 7.5
6
Shrug (Barbell)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
2
10 reps
12 reps
RPE 7
RPE 7.5
8
Bicep Curl (Cable)
3
12 reps
RPE 6.5
9
Dips Between Chairs
4
8 reps
RPE 7
10
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
11
Leg Press
4
8 reps
RPE 7.5
12
Step-Up (Weighted)
3
12 reps
RPE 7.5
13
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
14
Standing Calf Raise
1
1
1
20 reps
25 reps
30 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 6.5
4
Straight Arm Pulldown
3
12 reps
RPE 7
5
Arnold Press
4
8 reps
RPE 7.5
6
Shrug (Barbell)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
2
10 reps
12 reps
RPE 7
RPE 7.5
8
Bicep Curl (Cable)
3
12 reps
RPE 6.5
9
Dips Between Chairs
4
8 reps
RPE 7
10
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
11
Leg Press
4
8 reps
RPE 7.5
12
Step-Up (Weighted)
3
12 reps
RPE 7.5
13
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
14
Standing Calf Raise
1
1
1
20 reps
25 reps
30 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 6.5
4
Straight Arm Pulldown
3
12 reps
RPE 7
5
Arnold Press
4
8 reps
RPE 7.5
6
Shrug (Barbell)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
2
10 reps
12 reps
RPE 7
RPE 7.5
8
Bicep Curl (Cable)
3
12 reps
RPE 6.5
9
Dips Between Chairs
4
8 reps
RPE 7
10
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
11
Leg Press
4
8 reps
RPE 7.5
12
Step-Up (Weighted)
3
12 reps
RPE 7.5
13
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
14
Standing Calf Raise
1
1
1
20 reps
25 reps
30 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 6.5
4
Straight Arm Pulldown
3
12 reps
RPE 7
5
Arnold Press
4
8 reps
RPE 7.5
6
Shrug (Barbell)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
2
10 reps
12 reps
RPE 7
RPE 7.5
8
Bicep Curl (Cable)
3
12 reps
RPE 6.5
9
Dips Between Chairs
4
8 reps
RPE 7
10
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
11
Leg Press
4
8 reps
RPE 7.5
12
Step-Up (Weighted)
3
12 reps
RPE 7.5
13
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
14
Standing Calf Raise
1
1
1
20 reps
25 reps
30 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 6.5
4
Straight Arm Pulldown
3
12 reps
RPE 7
5
Arnold Press
4
8 reps
RPE 7.5
6
Shrug (Barbell)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
2
10 reps
12 reps
RPE 7
RPE 7.5
8
Bicep Curl (Cable)
3
12 reps
RPE 6.5
9
Dips Between Chairs
4
8 reps
RPE 7
10
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
11
Leg Press
4
8 reps
RPE 7.5
12
Step-Up (Weighted)
3
12 reps
RPE 7.5
13
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
14
Standing Calf Raise
1
1
1
20 reps
25 reps
30 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 6.5
4
Straight Arm Pulldown
3
12 reps
RPE 7
5
Arnold Press
4
8 reps
RPE 7.5
6
Shrug (Barbell)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
2
10 reps
12 reps
RPE 7
RPE 7.5
8
Bicep Curl (Cable)
3
12 reps
RPE 6.5
9
Dips Between Chairs
4
8 reps
RPE 7
10
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
11
Leg Press
4
8 reps
RPE 7.5
12
Step-Up (Weighted)
3
12 reps
RPE 7.5
13
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
14
Standing Calf Raise
1
1
1
20 reps
25 reps
30 reps
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
8 Reps
@8
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Pull-Up (Band)
4 Sets
8 Reps
@8
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@6.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@6.5
7
Seated Dumbbell Curl
4 Sets
10 Reps
@6.5
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
14 Reps
15 Reps
@7
@7
@7
9
Skull Crusher (Dumbbell)
4 Sets
10 Reps
@7
10
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
11
Squat (Paused)
2 Sets
2 Sets
8 Reps
10 Reps
@8
@8
12
Lying Leg Curl
3 Sets
12 Reps
@7
13
Standing Calf Raise
4 Sets
12 Reps
@6.5
14
Seated Calf Raise
3 Sets
15 Reps
@6.5
Day 2
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
@8
@8
2
Cable Crossover
3 Sets
12 Reps
@7
3
Clean Deadlift
4 Sets
6 Reps
@8.5
4
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@7
@7
5
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
6
One Arm Bent Over Row
3 Sets
12 Reps
@7.5
7
Bicep Curl (Barbell)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@7
@7
@7.5
8
Concentration Curl
3 Sets
12 Reps
@7.5
9
Bench Press (Close Grip)
4 Sets
8 Reps
@7
10
Single Arm Overhead Tricep Extension
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
11
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8.5
12
Leg Extension
3 Sets
12 Reps
@7
13
Single Leg Calf Raise (Weighted)
4 Sets
12 Reps
@7.5
Day 3
1
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@7.5
2
Pec Deck (Machine)
3 Sets
12 Reps
@7
3
Lat Pulldown
4 Sets
8 Reps
@6.5
4
Straight Arm Pulldown
3 Sets
12 Reps
@7
5
Arnold Press
4 Sets
8 Reps
@7.5
6
Shrug (Barbell)
3 Sets
12 Reps
@6.5
7
Bicep Curl (EZ Bar)
2 Sets
2 Sets
10 Reps
12 Reps
@7
@7.5
8
Bicep Curl (Cable)
3 Sets
12 Reps
@6.5
9
Dips Between Chairs
4 Sets
8 Reps
@7
10
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7.5
11
Leg Press
4 Sets
8 Reps
@7.5
12
Step-Up (Weighted)
3 Sets
12 Reps
@7.5
13
Calf Raise (Leg Press)
4 Sets
12 Reps
@7.5
14
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
@7
@7.5
@8