Program Description
3 Day per week U/L/U bodybuilding & strength program ideal for GAA athletes with limited days available in the gym.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJun 16, 2024 01:19
- Last EditedJun 18, 2025 12:04

Summary
Get ready to build strength and muscle with the SUMMER GAA 3 DAY UPPER/LOWER (U/L/U) program! Over the next 8 weeks, you'll engage in a balanced regimen designed to maximize your upper and lower body gains through three focused sessions each week. This program combines compound and isolation movements, ensuring you hit every major muscle group effectively. With a full gym at your disposal, you’ll have the tools to push your limits and achieve your fitness goals. Embrace the challenge and transform your physique this summer!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl2 Sets
6-10 Reps
@8.5-9
6
Face Pull1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10