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Eric's Full Body 3 Day Split

by James D.
1 athletes joined

Program Description

Muscle hypertrophy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2026 11:16
  • Last Edited
    Mar 13, 2026 02:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
11.1%
Quadriceps
10%
Biceps
7.8%
Hamstrings
7.8%
Middle Delts
7.8%
Front Delts
7.8%
Lats
6.7%
Chest
6.7%
Glutes
5.6%
Abs
5%
Calves
4.4%
Rear Delts
3.3%
Lower Back
2.8%
Forearms
1.1%
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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
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
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Single Leg Extension
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Face Away Cable Curl
2
12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
8
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12 reps
RPE 10
2
Seated Cable Flye
2
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Kelso Shrug
2
15 reps
RPE 10
8
Cable Crunch
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
12 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Machine Curl Single Arm.
2
12 reps
RPE 10
8
Calf Raise (Machine)
2
12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Single Arm High Row (Cable)
2 Sets
12 Reps
@10
2
Hack Squat
3 Sets
15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
4
Cable Crossover
2 Sets
12 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Tricep Extension (Cable)
2 Sets
12 Reps
@10
7
Machine Curl Single Arm.
2 Sets
12 Reps
@10
8
Calf Raise (Machine)
2 Sets
12 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@10
2
Seated Cable Flye
2 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
7
Kelso Shrug
2 Sets
15 Reps
@10
8
Cable Crunch
2 Sets
25 Reps
@10
Day 1
1
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
3
Single Leg Extension
2 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Face Away Cable Curl
2 Sets
12 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
8
Calf Raise (Leg Press)
2 Sets
12 Reps
@10