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3 day full body

by Ross M.
1 athletes joined

Program Description

Unleash your full potential with the **3 Day Full Body** workout program designed for those ready to sculpt their physique over 12 weeks. This intermediate-level routine combines strength training with muscle sculpting, featuring a balanced mix of compound and isolation exercises to target all major muscle groups. With 36 sessions scheduled at approximately 70 minutes each, you’ll build strength and endurance while maximizing muscle growth. Equip yourself with access to a full gym and get ready to transform your body!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 09, 2026 06:52
  • Last Edited
    Feb 15, 2026 10:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Biceps
13%
Front Delts
11.5%
Upper Back
10.4%
Chest
9.6%
Middle Delts
8.1%
Lats
8.1%
Forearms
4.8%
Quadriceps
4.4%
Hamstrings
4.4%
Rear Delts
3.7%
Glutes
2.2%
Calves
2.2%
Abductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
High Row
4
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Cable Curls Both Arms
4
10-12 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Standing Calf Raise
1
2
20-25 reps
20-25 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10-12 reps
RPE 9
2
Cable fly High To Low
2
12 reps
RPE 9
3
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
8
Leg Extension
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
6
Leg Press (45 Degrees)
3 Sets
8 Reps
@9
Day 2
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
High Row
4 Sets
8-10 Reps
@9
4
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@9
5
Cable Curls Both Arms
4 Sets
10-12 Reps
@9
6
Seated Hamstring Curl
3 Sets
8-10 Reps
@9
7
Standing Calf Raise
1 Set
2 Sets
20-25 Reps
20-25 Reps
@9
-
Day 3
1
Cable Crossover
3 Sets
10-12 Reps
@9
2
Cable fly High To Low
2 Sets
12 Reps
@9
3
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
5
Seated Row (Cable)
4 Sets
8-10 Reps
@9
6A
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
6B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
8
Leg Extension
3 Sets
-