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She v3

by Danny_P_608977
1 athletes joined

Program Description

3x full body

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2024 12:34
  • Last Edited
    Sep 02, 2024 01:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Trap Bar Deadlift
1 Set
2 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
AD Press
3 Sets
8-12 Reps
@8
2A
T-Bar Row
3 Sets
6-10 Reps
@8
2B
Sissy Squat
3 Sets
8-12 Reps
@8
3A
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@8
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Squat (Barbell)
3 Sets
6-10 Reps
@8
2B
Dumbbell Row
3 Sets
8-12 Reps
@8
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Russian Twist (Dumbbell)
2 Sets
8-12 Reps
@8
Day 3
1A
Safety Bar Squat
1 Set
3 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@8
2A
Nordic Curl
3 Sets
AMRAP
@9
2B
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8
3B
Lying Leg Raise
3 Sets
AMRAP
@8
4
Sled Push Pull
3 Sets
2 mins
@8