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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
    Jun 18, 2025 12:10

Summary

Unlock your full potential with this comprehensive 8-week program designed for full-body development, tailored for three training days each week. Each session incorporates a mix of compound and isolation exercises, including the paused bench press, pull-ups, and various curls, ensuring balanced muscle engagement and strength gains. Perfect for all fitness levels, this program will help you build muscle, increase endurance, and enhance overall performance. Get ready to transform your physique and elevate your training game!
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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
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