Program Description
8 week progressive week 1-4 volume + lineair progression week 5 testing week 6-8 priming for max testing
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedAug 10, 2024 08:45
- Last EditedJun 18, 2025 10:51

Summary
Elevate your strength and conditioning with Fine 3.0, an 8-week program designed for dedicated lifters. Committing just three days a week, you'll tackle a balanced mix of compound and isolation exercises, including barbell squats, bench presses, and lat pulldowns, all aimed at building muscle and enhancing performance. Each session is crafted to maximize intensity and focus, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and boost your overall fitness with this comprehensive training plan!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hangen En Laten Zakken
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
6
Facepulls
3
15-20 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hangen En Laten Zakken
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
6
Facepulls
3
15-20 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hangen En Laten Zakken
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
6
Facepulls
3
15-20 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hangen En Laten Zakken
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
6
Facepulls
3
15-20 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
RPE 9
RPE 6
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 6
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6
5
Facepulls
3
15-20 reps
RPE 6
6
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
2
8-10 reps
RPE 6
3
Squat (Barbell)
4
5 reps
80%
4
Pull-Up (Band)
1
30 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Close Grip)
2
8-10 reps
RPE 6
3
Squat (Barbell)
4
3 reps
85%
4
Pull-Up (Band)
1
30 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-3 reps
1-2 reps
90%
95%
2
Bench Press (Close Grip)
2
8-10 reps
RPE 6
3
Squat (Barbell)
1
1
3
5 reps
3 reps
2 reps
80%
85%
90%
4
Pull-Up (Band)
1
30 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Glute Bridge Machine
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Horizontal Row
3
10-12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Glute Bridge Machine
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Horizontal Row
3
10-12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Glute Bridge Machine
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Horizontal Row
3
10-12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Glute Bridge Machine
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Horizontal Row
3
10-12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
RPE 9
RPE 6
2
Glute Bridge Machine
3
10-12 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
4
Leg Extension
3
10-12 reps
RPE 6
5
Leg Press
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
12-15 reps
60%
3
Back Extension
3
12-15 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
60%
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
12-15 reps
65%
3
Back Extension
3
12-15 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
65%
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
12-15 reps
70%
3
Back Extension
3
12-15 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
70%
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
60%
3
Inverted Row
4
6 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
7B
Tricep Extension (Dumbbell)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
60%
3
Inverted Row
4
6 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
7B
Tricep Extension (Dumbbell)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
60%
3
Inverted Row
4
6 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
7B
Tricep Extension (Dumbbell)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
60%
3
Inverted Row
4
6 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
6B
Tricep Extension (Dumbbell)
2
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
8 reps
RPE 9
RPE 6
2
Military Press (Barbell)
1
2
1 reps
8 reps
RPE 9
RPE 6
3
Pull-Up (Band)
3
5-10 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6
5
Tricep Extension (Cable)
2
10-12 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
7
Facepulls
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 7
2
Leg Press
3
12-15 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 7
2
Leg Press
3
12-15 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 7
2
Leg Press
3
12-15 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Hangen En Laten Zakken3 Sets
5 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
10-12 Reps
@8
3
Bench Press (Barbell)4 Sets
8 Reps
65%
4
Bent Over Row (Barbell)3 Sets
10-12 Reps
@8
5
Tricep Rope Push Down (Cable)4 Sets
12-15 Reps
@8
6
Facepulls3 Sets
15-20 Reps
@8
7
Push Up3 Sets
AMRAP
@9
Day 2
1
Squat (Barbell)4 Sets
6 Reps
65%
2
Glute Bridge Machine3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)4 Sets
8 Reps
@8
4
Leg Extension3 Sets
10-12 Reps
@8
5
Horizontal Row3 Sets
10-12 Reps
@7
6
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
@8
7
Hammer Curl3 Sets
12-15 Reps
@8
Day 3
1
Hamstring Curl3 Sets
10-12 Reps
@8
2
Front Squat (Barbell)4 Sets
8 Reps
60%
3
Inverted Row4 Sets
6 Reps
-
4
Lat Pulldown (Single Arm)3 Sets
10-12 Reps
@8
5
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
@8
7A
Rear Delt Fly (Dumbbell)2 Sets
20 Reps
@8
7B
Tricep Extension (Dumbbell)2 Sets
10-12 Reps
@7