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Batman 3 day

by Prince G.
4 athletes joined

Program Description

3 day split that allows 2-3x frequency and 4 days of recovery days. You can do cardio and abs on rest days. Would suggest not to go too hard on cardio especially before and after leg day as it will affect your performance and also hinder your recovery.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 05, 2025 04:34
  • Last Edited
    Aug 18, 2025 10:34

Summary

Unleash your muscle-building potential with this comprehensive 18-week, 4-day hypertrophy program. Designed for those ready to elevate their training, this plan focuses on progressive overload with a mix of compound and isolation exercises targeting all major muscle groups. Each session is structured to maximize time under tension, pushing you to either failure or leaving 1-2 reps in reserve for optimal growth. Equip yourself with a full gym and get ready to transform your physique!
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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
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
AD Press (Smith Machine)
1
4-8 reps
-
3
JM Press (Smith Machine)
1
5-10 reps
-
4
Wide Grip Pull-Up
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Pec Deck (Machine)
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Hammer Curl (Dumbbell)
1
5-10 reps
-
9
Tricep Extension (Machine)
2
5-10 reps
-
10
Kelso Shrug
2
6-12 reps
-
11
Reverse Pec Deck
2
5-10 reps
-
12
Leg Extension
1
6-12 reps
-
13
Leg Curl
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4
AD Press (Smith Machine)
1
4-8 reps
-
5
JM Press (Smith Machine)
1
5-10 reps
-
6
Wide Grip Pull-Up
2
5-10 reps
-
7
Lateral Raise (Machine)
2
5-10 reps
-
8
Pec Deck (Machine)
2
5-10 reps
-
9
Unilateral Preacher Curl
2
5-10 reps
-
10
Hammer Curl (Dumbbell)
1
5-10 reps
-
11
Tricep Extension (Machine)
2
5-10 reps
-
12
Kelso Shrug
2
6-12 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
-
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Kelso Shrug
1
6-12 reps
-
10
Rear Delt Fly (Machine)
1
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Dip (Weighted)
2
5-10 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Hack Squat
2
4-8 reps
-
8
Leg Press (45 Degrees)
1
5-10 reps
-
9
Lat Prayer
1
5-10 reps
-
10
Kelso Shrug
1
6-12 reps
-
11
Rear Delt Fly (Machine)
1
5-10 reps
-
12
Lateral Raise (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
2
4-8 reps
-
4
JM Press (Smith Machine)
1
5-10 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6
Bicep Curl (Cable)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Wide Grip Lat Pulldown
2
5-10 reps
-
9
Kelso Shrug
1
8-12 reps
-
10
Pec Deck (Machine)
1
5-10 reps
-
11
Reverse Pec Deck
2
5-10 reps
-
12
Leg Extension
1
6-12 reps
-
13
Leg Curl
1
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2
Leg Extension
1
6-12 reps
-
3
Shoulder Press (Plate Loaded)
1
4-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
5
Incline Bench Press (Smith Machine)
2
4-8 reps
-
6
JM Press (Smith Machine)
1
5-10 reps
-
7
Lateral Raise (Cable)
2
6-12 reps
-
8
Bicep Curl (Cable)
2
5-10 reps
-
9
Tricep Pushdown (Cable)
2
5-10 reps
-
10
Wide Grip Lat Pulldown
2
5-10 reps
-
11
Kelso Shrug
1
8-12 reps
-
12
Pec Deck (Machine)
1
5-10 reps
-
13
Reverse Pec Deck
2
5-10 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Bicep Curl (Cable)
2 Sets
5-10 Reps
-
2
Dip (Weighted)
2 Sets
5-10 Reps
-
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
-
5
Hamstring Curl
2 Sets
8-12 Reps
-
6
Leg Extension
2 Sets
8-12 Reps
-
7
Hack Squat
2 Sets
4-8 Reps
-
8
Leg Press (45 Degrees)
1 Set
5-10 Reps
-
9
Kelso Shrug
1 Set
6-12 Reps
-
10
Rear Delt Fly (Machine)
1 Set
5-10 Reps
-
Day 3
1
Shoulder Press (Plate Loaded)
1 Set
4-8 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-8 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
4
JM Press (Smith Machine)
1 Set
5-10 Reps
-
5
Lateral Raise (Cable)
2 Sets
6-12 Reps
-
6
Bicep Curl (Cable)
2 Sets
5-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
-
8
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
-
9
Kelso Shrug
1 Set
8-12 Reps
-
10
Pec Deck (Machine)
1 Set
5-10 Reps
-
11
Reverse Pec Deck
2 Sets
5-10 Reps
-
12
Leg Extension
1 Set
6-12 Reps
-
13
Leg Curl
1 Set
6-12 Reps
-
Day 1
1
Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
2
AD Press (Smith Machine)
1 Set
4-8 Reps
-
3
JM Press (Smith Machine)
1 Set
5-10 Reps
-
4
Wide Grip Pull-Up
2 Sets
5-10 Reps
-
5
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
6
Pec Deck (Machine)
2 Sets
5-10 Reps
-
7
Unilateral Preacher Curl
2 Sets
5-10 Reps
-
8
Hammer Curl (Dumbbell)
1 Set
5-10 Reps
-
9
Tricep Extension (Machine)
2 Sets
5-10 Reps
-
10
Kelso Shrug
2 Sets
6-12 Reps
-
11
Reverse Pec Deck
2 Sets
5-10 Reps
-
12
Leg Extension
1 Set
6-12 Reps
-
13
Leg Curl
1 Set
6-12 Reps
-