logo
BoostcampPNG

3 day full body

by AP

Program Description

**3 Day Full Body Workout plan Focused on major lifts with accessories

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2026 04:16
  • Last Edited
    Mar 25, 2026 04:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
10.3%
Upper Back
9.4%
Glutes
9%
Quadriceps
7.7%
Hamstrings
7.7%
Biceps
7.7%
Middle Delts
7.7%
Lats
5.2%
Chest
5.2%
Forearms
5.2%
Lower Back
3.9%
Adductors
3%
Abs
2.6%
Rear Delts
2.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
5
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
3
Hip Adductor (Machine)
2
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 7.5
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
7
Skull Crusher (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
8
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
9
Shrug (Dumbbell)
2
5 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
2
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
3
Hip Adductor (Machine)
2 Sets
5 Reps
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@7.5
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
9
Shrug (Dumbbell)
2 Sets
5 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7.5
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8