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Fazlift's "Dorian HIT" 3-Day Version v.2

by Dusty D.
1 athletes joined

Program Description

3 day version of Fazlift's "Oldschool Dorian HIT" found here on Boostcamp. Moving abs onto chest and biceps day and placing shoulders and triceps with back. Legs will be left as is. Each set taken to absolute failure. Above description was taken from my original version of Faz' program and placing it into 3 days. Adjusting the split on this version so that I can superset and giant set easier for each day. Chest, abs, biceps / Quads, calves, shoulders / Hamstrings, back, triceps

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2025 08:33
  • Last Edited
    Jun 18, 2025 10:13

Summary

Unleash your potential with Fazlift's "Dorian HIT" 3-Day Version v.2, a meticulously crafted 16-week program designed for serious lifters. This dynamic routine focuses on building strength and muscle across all major muscle groups with targeted workouts three times a week. Each session combines compound movements and isolation exercises, ensuring you maximize gains while minimizing time spent in the gym. Get ready to challenge yourself and transform your physique with a program that adapts to your intensity and pushes you to new heights!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
1C
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
2A
Bench Press (Paused)
2
6-12 reps
RPE 10
2B
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
2C
Lying Leg Raise
2
10-20 reps
RPE 10
3A
Dip (Weighted)
2
4-8 reps
RPE 10
3B
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
4
Bench Press (Paused)
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
6
Lying Leg Raise
2
10-20 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
4
Bench Press (Paused)
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
6
Lying Leg Raise
2
10-20 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
4
Bench Press (Paused)
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
6
Lying Leg Raise
2
10-20 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
4
Bench Press (Paused)
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
6
Lying Leg Raise
2
10-20 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
4
Bench Press (Paused)
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
6
Lying Leg Raise
2
10-20 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
4
Bench Press (Paused)
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
6
Lying Leg Raise
2
10-20 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
4
Bench Press (Paused)
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
6
Lying Leg Raise
2
10-20 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Bodyweight)
2
10-20 reps
RPE 10
4
Bench Press (Paused)
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-15 reps
RPE 10
6
Lying Leg Raise
2
10-20 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Overhead Press (Barbell)
2
8-15 reps
RPE 10
1C
Single Leg Calf Raise (Bodyweight)
2
8-15 reps
RPE 10
2A
Leg Press
2
8-15 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
2C
Standing Calf Raise
2
8-15 reps
RPE 10
3A
Hack Squat
2
8-15 reps
RPE 10
3B
Seated Calf Raise
2
10-20 reps
RPE 10
3C
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Overhead Press (Barbell)
2
8-15 reps
RPE 10
3
Standing Calf Raise
2
8-15 reps
RPE 10
4
Leg Press
2
8-15 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
6
Single Leg Calf Raise (Bodyweight)
2
10-20 reps
RPE 10
7
Hack Squat
2
8-15 reps
RPE 10
8
Seated Calf Raise
2
10-20 reps
RPE 10
9
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Overhead Press (Barbell)
2
8-15 reps
RPE 10
3
Standing Calf Raise
2
8-15 reps
RPE 10
4
Leg Press
2
8-15 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
6
Single Leg Calf Raise (Bodyweight)
2
10-20 reps
RPE 10
7
Hack Squat
2
8-15 reps
RPE 10
8
Seated Calf Raise
2
10-20 reps
RPE 10
9
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Overhead Press (Barbell)
2
8-15 reps
RPE 10
3
Standing Calf Raise
2
8-15 reps
RPE 10
4
Leg Press
2
8-15 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
6
Single Leg Calf Raise (Bodyweight)
2
10-20 reps
RPE 10
7
Hack Squat
2
8-15 reps
RPE 10
8
Seated Calf Raise
2
10-20 reps
RPE 10
9
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Overhead Press (Barbell)
2
8-15 reps
RPE 10
3
Standing Calf Raise
2
8-15 reps
RPE 10
4
Leg Press
2
8-15 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
6
Single Leg Calf Raise (Bodyweight)
2
10-20 reps
RPE 10
7
Hack Squat
2
8-15 reps
RPE 10
8
Seated Calf Raise
2
10-20 reps
RPE 10
9
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Overhead Press (Barbell)
2
8-15 reps
RPE 10
3
Standing Calf Raise
2
8-15 reps
RPE 10
4
Leg Press
2
8-15 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
6
Single Leg Calf Raise (Bodyweight)
2
10-20 reps
RPE 10
7
Hack Squat
2
8-15 reps
RPE 10
8
Seated Calf Raise
2
10-20 reps
RPE 10
9
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Overhead Press (Barbell)
2
8-15 reps
RPE 10
3
Standing Calf Raise
2
8-15 reps
RPE 10
4
Leg Press
2
8-15 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
6
Single Leg Calf Raise (Bodyweight)
2
10-20 reps
RPE 10
7
Hack Squat
2
8-15 reps
RPE 10
8
Seated Calf Raise
2
10-20 reps
RPE 10
9
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Overhead Press (Barbell)
2
8-15 reps
RPE 10
3
Standing Calf Raise
2
8-15 reps
RPE 10
4
Leg Press
2
8-15 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
6
Single Leg Calf Raise (Bodyweight)
2
10-20 reps
RPE 10
7
Hack Squat
2
8-15 reps
RPE 10
8
Seated Calf Raise
2
10-20 reps
RPE 10
9
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Overhead Press (Barbell)
2
8-15 reps
RPE 10
3
Standing Calf Raise
2
8-15 reps
RPE 10
4
Leg Press
2
8-15 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
8-15 reps
RPE 10
6
Single Leg Calf Raise (Bodyweight)
2
10-20 reps
RPE 10
7
Hack Squat
2
8-15 reps
RPE 10
8
Seated Calf Raise
2
10-20 reps
RPE 10
9
Seated Lateral Raise
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
8-15 reps
RPE 10
1B
Pendlay Row
2
6-10 reps
RPE 10
1C
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
2B
French Press
2
10-20 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3B
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
3C
Back Extension (Weighted)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
French Press
2
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
8
Back Extension (Weighted)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
French Press
2
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
8
Back Extension (Weighted)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
French Press
2
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
8
Back Extension (Weighted)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
French Press
2
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
8
Back Extension (Weighted)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
French Press
2
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
8
Back Extension (Weighted)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
French Press
2
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
8
Back Extension (Weighted)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
French Press
2
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
8
Back Extension (Weighted)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Lying Tricep Extension (Dumbbell)
2
10-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
French Press
2
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Single Arm Overhead Tricep Extension
2
10-20 reps
RPE 10
8
Back Extension (Weighted)
2
10-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3
Decline Sit Up (Weighted)
2 Sets
6-12 Reps
@10
4
Chest Press (Machine)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Machine)
2 Sets
8-15 Reps
@10
6
Garhammer Raises
2 Sets
6-15 Reps
@10
7
Dip (Weighted)
2 Sets
4-8 Reps
@10
8
Preacher Curl (Dumbbell)
2 Sets
8-15 Reps
@10
Day 2
1
Leg Extension
2 Sets
12-20 Reps
@10
2
Lying Leg Curl
2 Sets
8-15 Reps
@10
3
Leg Press
2 Sets
8-15 Reps
@10
4
Standing Calf Raise
2 Sets
10-20 Reps
@10
5
Hack Squat
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
2 Sets
10-20 Reps
@10
7
Stiff Leg Deadlift (Dumbbell)
1 Set
8-15 Reps
@10
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@10
4
Lateral Raise (Machine)
2 Sets
10-20 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@10
6
Single Arm Row (Cable)
2 Sets
8-15 Reps
@10
7
One Arm Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
10-20 Reps
@10