logo
BoostcampPNG

Papa loup Full Body Beast 3days/week

by Matthieu W.

Program Description

Que tu reprennes, que tu te mettes à la salle, pour prendre du muscle ou perdre du gras, l’important c’est pas le programme mais ce que t’en fais, adhérence, discipline dans ton assiette et tu auras des résultats ! Moi je commence aujourd’hui pour me remettre en forme ? Tu veux rejoindre la meute ? Le but est d’avoir une progressions sur les mouvements ! Quand tu fais tes séries au range max de rep tu augmentes pour la prochaine session ! 2,5kg pour le haut du corps et 5kg pour le bas ! Enfin selon tes poids dispos !!! Pour le pdc tu peux utiliser des machines guidées ou te lester selon ton niveau ! Si tu ne peux pas faire de tractions ou dips, concentre toi sur les négatives ou d’autres exos jusqu’à réussir et quand tu auras 10+ rep on charge !

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 08:54
  • Last Edited
    Aug 19, 2025 12:59

Summary

Unleash your inner beast with the Papa Loup Full Body program, designed to sculpt and strengthen your physique over 12 weeks. This comprehensive plan features three intense workout days each week, focusing on supersets that maximize efficiency and muscle engagement. You'll tackle a variety of exercises, from dumbbell bench presses to barbell deadlifts, ensuring a balanced approach to building strength across all major muscle groups. Get ready to push your limits and achieve your fitness goals with this dynamic, full-body regimen!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Biceps
10.2%
Chest
10.2%
Upper Back
8.4%
Lats
8.4%
Front Delts
7.9%
Quadriceps
6.8%
Abs
6.3%
Glutes
5.4%
Hamstrings
4.9%
Middle Delts
4.9%
Lower Back
3.4%
Rear Delts
2.9%
Calves
2.4%
Forearms
1.4%
Adductors
1%
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
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
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1A
Bench Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
4-6 Reps
@7
@9
1B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
2A
Leg Extension
3 Sets
10-15 Reps
@8
2B
Leg Curl
3 Sets
10-15 Reps
@8
3A
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4A
Katana Extension
3 Sets
10-15 Reps
@8
4B
Bayesian Curl
3 Sets
10-15 Reps
@8
Day 3
1A
Deadlift (Barbell)
3 Sets
4-6 Reps
@9
1B
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9.5
2A
Dip (Bodyweight)
4 Sets
AMRAP
@10
2B
Lat Pulldown
4 Sets
8-12 Reps
@8
3A
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
4A
Seated Calf Raise
3 Sets
20-25 Reps
@8
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
1 Set
2 Sets
8-12 Reps
4-6 Reps
@7
@9
1B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
2A
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2B
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
3B
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
4A
Russian Twist
3 Sets
15-20 Reps
@10
4B
Back Extension
3 Sets
10-12 Reps
@8