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vx3

by Vic
1 athletes joined

Program Description

Daily undulating periodization program that focuses on the "Big 3" lifts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 28, 2024 06:14
  • Last Edited
    Jun 18, 2025 12:57

Summary

Unlock your strength potential with the vx3 program, a comprehensive 12-week training plan designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, all aimed at building muscle and enhancing overall strength. Each session is strategically crafted to push your limits, ensuring you progress week by week. Equip yourself with the full gym setup and get ready to transform your physique and performance!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Chest Fly (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Chest Fly (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
6 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Pull-Up (Weighted)
3
10 reps
RPE 7
7
Bent Over Row (Barbell)
3
10 reps
RPE 7
8
Shoulder Press (Machine)
3
10 reps
RPE 7
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
6 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Pull-Up (Weighted)
3
10 reps
RPE 7
7
Bent Over Row (Barbell)
3
10 reps
RPE 7
8
Shoulder Press (Machine)
3
10 reps
RPE 7
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 7.5
7
Pendlay Row
3
10 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 7.5
7
Pendlay Row
3
10 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 7.5
7
Pendlay Row
3
10 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 7.5
7
Pendlay Row
3
10 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 7.5
7
Pendlay Row
3
5 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 7.5
7
Pendlay Row
3
5 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 7.5
7
Pendlay Row
3
5 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 7.5
7
Pendlay Row
3
5 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
4 reps
RPE 7
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
7
Dip (Weighted)
3
10 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
4 reps
RPE 7
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
7
Dip (Weighted)
3
10 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 7.5
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 7.5
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
5 reps
RPE 8
5
Lat Pulldown
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Cable Crunch
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
5 reps
RPE 8
5
Lat Pulldown
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Cable Crunch
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
5 reps
RPE 8
5
Lat Pulldown
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Cable Crunch
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
5 reps
RPE 8
5
Lat Pulldown
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Cable Crunch
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
10 reps
RPE 7
4
Single Arm High Row (Cable)
3
12 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
10 reps
RPE 7
4
Single Arm High Row (Cable)
3
12 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
6
Cable Rear Delt Fly
3
15 reps
RPE 7
7
Reverse Nordic Curl
3
10 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
6
Cable Rear Delt Fly
3
15 reps
RPE 7
7
Reverse Nordic Curl
3
10 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
6 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Cable Rear Delt Fly
3
15 reps
RPE 7.5
7
Reverse Nordic Curl
3
10 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
6 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Cable Rear Delt Fly
3
15 reps
RPE 7.5
7
Reverse Nordic Curl
3
10 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
6 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Cable Rear Delt Fly
3
15 reps
RPE 7.5
7
Reverse Nordic Curl
3
10 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
6 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Cable Rear Delt Fly
3
15 reps
RPE 7.5
7
Reverse Nordic Curl
3
10 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Cable Rear Delt Fly
3
15 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Cable Rear Delt Fly
3
15 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Cable Rear Delt Fly
3
15 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Cable Rear Delt Fly
3
15 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Bench Press (Barbell)
4 Sets
6 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Pull-Up (Weighted)
3 Sets
10 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
6
Shoulder Press (Machine)
3 Sets
10 Reps
@7
7
Chest Fly (Cable)
4 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Deadlift (Barbell)
2 Sets
4 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Seated Row (Cable)
3 Sets
10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
7
Dip (Weighted)
3 Sets
10 Reps
@7
8
Cable Crunch
3 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
3 Sets
10 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
12 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7