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Fat Loss Efficiency: Upper / Lower / Upper (3 Days

by Chen E.

Program Description

šŸ”„ 3-day-per-week fat loss focused program, combining strength, hypertrophy, and time efficiency. āœ… 2 high-quality working sets per lift (progressive overload) āœ… Superset structure for faster workouts and higher intensity āœ… Preserves muscle while cutting fat āœ… Includes upper-lower split with full body balance āœ… Add 2ā€“3 cardio sessions per week (Zone 2 + optional HIIT) Progression Rule: Add reps first, then weight. Stay 1ā€“2 reps from failure (RIR) on most sets. Focus on clean form, steady progress, and recovery. Ideal for busy lifters cutting body fat without sacrificing muscle.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 12, 2025 09:48
  • Last Edited
    Jun 12, 2025 10:24
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6-8 reps
RPE 9-10
1B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2A
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
2B
Pendlay Row
2
6-8 reps
RPE 9-10
3A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
3B
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
4A
Face Pull
2
15-20 reps
RPE 9-10
4B
Bayesian Curl
2
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
12-15 reps
RPE 9-10
3B
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Cable Crunch
2
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
2A
Lat Pulldown
2
8-10 reps
RPE 9-10
2B
Dip (Weighted)
2
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-10
3B
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9-10
3C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1A
Pull-Up (Weighted)
2 Sets
6-8 Reps
@9-10
1B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9-10
2A
Chest Fly (Machine)
2 Sets
10-12 Reps
@9-10
2B
Pendlay Row
2 Sets
6-8 Reps
@9-10
3A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9-10
3B
Lateral Raise (Cable)
2 Sets
8-10 Reps
@9-10
4A
Face Pull
2 Sets
15-20 Reps
@9-10
4B
Bayesian Curl
2 Sets
8-10 Reps
@9-10
Day 2
1
Squat (Barbell)
2 Sets
6-8 Reps
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
3A
Seated Calf Raise
2 Sets
12-15 Reps
@9-10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Cable Crunch
2 Sets
15-20 Reps
@9-10
Day 3
1A
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@9-10
1B
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2A
Lat Pulldown
2 Sets
8-10 Reps
@9-10
2B
Dip (Weighted)
2 Sets
8-10 Reps
@9-10
3A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9-10
3B
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@9-10
3C
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@9-10