4.0
(1 rating)
Program Description
Nobody cares - work harder! 4 days worth of volume in 3 days of training. Take the last set of every set to failure!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 16, 2025 12:27
- Last EditedJun 18, 2025 08:27
Summary
Unleash your potential with the 3-Day Ultimate Program (ULFB), a comprehensive 16-week training regimen designed for those ready to elevate their fitness game. This program features three intense workout days per week, focusing on both upper and lower body strength through a variety of exercises, including dumbbell presses, barbell squats, and machine supersets. Each session is crafted to push your limits and enhance muscle growth, ensuring you achieve your goals efficiently. Join the ranks of dedicated lifters and transform your physique with this structured approach to training!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5A
Hammer Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
5A
Concentration Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5A
Hammer Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
5A
Concentration Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5A
Hammer Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2A
Chest Supported Row (Machine)
2
6 reps
RPE 6
2B
One Arm Lateral Raise (Cable)
2
6 reps
RPE 6
3A
Machine Chest Press (Neutral Grip)
2
6 reps
RPE 6
3B
Face Pull
2
8 reps
RPE 6
4A
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 6
4B
Skull Crusher (Barbell)
2
8 reps
RPE 6
5A
Concentration Curl
2
8 reps
RPE 6
5B
Machine Shrug
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5A
Hammer Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
5A
Concentration Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5A
Hammer Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
5A
Concentration Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5A
Hammer Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2A
Chest Supported Row (Machine)
2
6 reps
RPE 6
2B
One Arm Lateral Raise (Cable)
2
6 reps
RPE 6
3A
Machine Chest Press (Neutral Grip)
2
6 reps
RPE 6
3B
Face Pull
2
8 reps
RPE 6
4A
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 6
4B
Skull Crusher (Barbell)
2
8 reps
RPE 6
5A
Concentration Curl
2
8 reps
RPE 6
5B
Machine Shrug
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5A
Hammer Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
5A
Concentration Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5A
Hammer Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 8-10
3A
Machine Chest Press (Neutral Grip)
3
6-10 reps
RPE 8-10
3B
Face Pull
3
10-15 reps
RPE 8-10
4A
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4B
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
5A
Concentration Curl
2
AMRAP
RPE 10
5B
Machine Shrug
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Wood Chop
3
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
5
Sissy Squat
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Russian Twist
3
15 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Hanging Toes To Bar
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Wood Chop
3
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Russian Twist
3
15 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Hanging Toes To Bar
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Wood Chop
3
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 5-6
2A
Lying Leg Curl
2
6 reps
RPE 6
2B
Walking Lunge (Dumbbell)
2
10 reps
RPE 5
3A
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3B
Russian Twist
2
8 reps
RPE 6
4A
Straight Leg Calf Raise
2
7 reps
RPE 7
4B
Hanging Toes To Bar
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Wood Chop
3
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Russian Twist
3
15 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Hanging Toes To Bar
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Wood Chop
3
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Russian Twist
3
15 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Hanging Toes To Bar
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Wood Chop
3
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 5-6
2A
Lying Leg Curl
2
6 reps
RPE 6
2B
Walking Lunge (Dumbbell)
2
10 reps
RPE 5
3A
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3B
Russian Twist
2
8 reps
RPE 6
4A
Straight Leg Calf Raise
2
7 reps
RPE 7
4B
Hanging Toes To Bar
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Wood Chop
3
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Russian Twist
3
15 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Hanging Toes To Bar
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Wood Chop
3
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-9
2A
Lying Leg Curl
3
6-10 reps
RPE 8-10
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8-9
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3B
Russian Twist
3
15 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Hanging Toes To Bar
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Dip (Weighted)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Chest Fly (Machine)
2
8-10 reps
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Bench Press (Close Grip)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Deficit Push Up
2
AMRAP
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Dip (Weighted)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Chest Fly (Machine)
2
8-10 reps
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Bench Press (Close Grip)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Deficit Push Up
2
AMRAP
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Dip (Weighted)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Chest Fly (Machine)
2
8-10 reps
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 6
2A
Overhead Press (Dumbbell)
2
6 reps
RPE 6
2B
Standing Pullover (Cable)
2
7 reps
RPE 6
3A
Bench Press (Close Grip)
2
7 reps
RPE 6
3B
Leg Extension
2
7 reps
RPE 7
3C
Rear Delt Fly (Machine)
2
10 reps
RPE 6
4A
Deficit Push Up
2
7 reps
RPE 6
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Dip (Weighted)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Chest Fly (Machine)
2
8-10 reps
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Bench Press (Close Grip)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Deficit Push Up
2
AMRAP
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Dip (Weighted)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Chest Fly (Machine)
2
8-10 reps
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Bench Press (Close Grip)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Deficit Push Up
2
AMRAP
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Dip (Weighted)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Chest Fly (Machine)
2
8-10 reps
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 6
2A
Overhead Press (Dumbbell)
2
6 reps
RPE 6
2B
Standing Pullover (Cable)
2
7 reps
RPE 6
3A
Bench Press (Close Grip)
2
7 reps
RPE 6
3B
Leg Extension
2
7 reps
RPE 7
3C
Rear Delt Fly (Machine)
2
10 reps
RPE 6
4A
Deficit Push Up
2
7 reps
RPE 6
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Dip (Weighted)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Chest Fly (Machine)
2
8-10 reps
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Bench Press (Close Grip)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Deficit Push Up
2
AMRAP
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Dip (Weighted)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Chest Fly (Machine)
2
8-10 reps
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Bench Press (Close Grip)
3
10-12 reps
RPE 8-10
3B
Leg Extension
3
8-12 reps
RPE 8-10
3C
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4A
Deficit Push Up
2
AMRAP
RPE 10
4B
Single Leg Calf Raise (Weighted)
2
12-20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
@8-9
2A
Chest Supported Row (Machine)3 Sets
6-10 Reps
@8-9
2B
One Arm Lateral Raise (Cable)3 Sets
6-10 Reps
@8-10
3A
Machine Chest Press (Neutral Grip) 3 Sets
6-10 Reps
@8-10
3B
Face Pull3 Sets
10-15 Reps
@8-10
4A
Lat Pulldown (Neutral Grip)3 Sets
6-10 Reps
@8-10
4B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@10
5A
Hammer Curl2 Sets
AMRAP
@10
5B
Machine Shrug2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)3 Sets
8-10 Reps
@7-9
2A
Lying Leg Curl3 Sets
6-10 Reps
@8-10
2B
Walking Lunge (Dumbbell)3 Sets
15-20 Reps
@8-9
3A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8-10
3B
Wood Chop3 Sets
8-12 Reps
@8-10
4A
Straight Leg Calf Raise4 Sets
8-12 Reps
@8-10
4B
Cable Crunch4 Sets
8-12 Reps
@8-10
5
Sissy Squat1 Set
AMRAP
-
Day 3
1
Sumo Deadlift (Barbell)3 Sets
8-10 Reps
@7-9
2A
Overhead Press (Dumbbell)3 Sets
8-12 Reps
@7-9
2B
Standing Pullover (Cable)3 Sets
8-12 Reps
@7-9
3A
Dip (Weighted)3 Sets
10-12 Reps
@8-10
3B
Leg Extension3 Sets
8-12 Reps
@8-10
3C
Rear Delt Fly (Machine)3 Sets
10-15 Reps
@8-10
4A
Chest Fly (Machine)2 Sets
8-10 Reps
@10
4B
Single Leg Calf Raise (Weighted)2 Sets
12-20 Reps
@10
4C
One Arm Lateral Raise (Cable)2 Sets
10-12 Reps
@8-10