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BoostcampPNG

3 days fun full body program

by Yunogains

Program Description

Build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 24, 2025 04:04
  • Last Edited
    Jun 18, 2025 10:08

Summary

Experience a dynamic 12-week journey with this 3-day full-body program designed to build strength and enhance overall fitness. Each session incorporates a variety of compound and isolation movements, including barbell squats, deadlifts, and bench presses, ensuring a comprehensive workout that targets all major muscle groups. Perfect for those looking to challenge themselves while keeping their training fun and engaging, this program will help you unlock your strength potential and achieve your fitness goals. Equip yourself with a full gym and get ready to elevate your training!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
4
Barbell Row
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Concentration Curl
3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-