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Simple and Easy 3 Day a Week - Full Body Program

by Jozef Rakaj
2 athletes joined

Program Description

A simple 3 days a week program aimed at building fundamental strength for beginners as a stepping stone to being able to do more complex lifting movements. This program focuses on building functional strength while limiting tax being exerted on connective tissues.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 21, 2024 05:38
  • Last Edited
    Jun 18, 2025 08:45

Summary

Transform your fitness journey with this straightforward 12-week full body program, designed for those ready to commit to three days of strength training and two days of cardio each week. Each session focuses on compound and isolation exercises, ensuring balanced muscle development while enhancing endurance. You’ll engage in a variety of movements, from dumbbell presses to machine rows, tailored to challenge your limits and boost your overall fitness. Get ready to build strength, improve conditioning, and feel great every step of the way!
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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
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.25 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.25 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Tricep Extension (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Farmer's Walk (Weighted)
2 Sets
0.25 mins
@9
Day 2
1
Elliptical
1 Set
10 mins
-
2
Treadmill
1 Set
35 mins
-
Day 3
1
Box Squat
3 Sets
8 Reps
@8
2
Suitcase Deadlift
3 Sets
8 Reps
@8
3
Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
2 Sets
0.25 mins
@9
Day 4
1
Elliptical
1 Set
10 mins
-
2
Treadmill
1 Set
35 mins
-
Day 5
1
Lat Pullaround
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Farmer's Walk (Weighted)
2 Sets
0.25 mins
@9