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3 day strength training

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Program Description

**3 Day Strength Training Program** Embark on a transformative 16-week journey with this comprehensive 3-day strength training program designed for all fitness levels. Each week, you'll engage in a balanced mix of compound and isolation exercises targeting major muscle groups, ensuring you build strength and muscle effectively. With a total of 48 training sessions, this program emphasizes progressive overload, helping you to consistently challenge yourself and achieve your fitness goals. Get ready to lift, grow, and redefine your limits!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2025 11:51
  • Last Edited
    Sep 02, 2025 12:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Glutes
12.1%
Hamstrings
9.9%
Upper Back
7.8%
Middle Delts
7.6%
Triceps
7.3%
Front Delts
7.3%
Abs
6.2%
Lower Back
6%
Biceps
5%
Lats
5%
Chest
3.7%
Rear Delts
3.4%
Calves
2.8%
Adductors
1.5%
Forearms
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 8
RPE 7
3
Bulgarian Split Squat (Barbell)
1
1
1
16 reps
16 reps
16 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 10
RPE 8
RPE 6
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
4 reps
6 reps
-
-
2
Pull-Up (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Standing Calf Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
5
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@10
@9
@8
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@10
@9
@8
@7
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@10
@9
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
@10
@8
@6
5
Tricep Dip (Bodyweight)
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
4 Reps
6 Reps
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Bent Over Row (Barbell)
3 Sets
8 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
-
-
Day 3
1
Front Squat (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
-
-
2
Bench Press (Barbell)
4 Sets
6 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-