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BoostcampPNG

3%

by Vic

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
    Jun 02, 2025 01:57
  • Last Edited
    Jun 28, 2025 02:18

Summary

Unleash your potential with the 3% program, a comprehensive 12-week strength training journey designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and deadlifts, all aimed at building muscle and enhancing overall strength. With a focus on high-intensity sets and progressive overload, this program will push you to new heights while ensuring balanced development across all major muscle groups. Get ready to transform your physique and elevate your performance!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
6 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
60%
5
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
6
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77.5%
2
Bench Press (Barbell)
5
6 reps
77.5%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
62.5%
5
Bent Over Row (Barbell)
3
10 reps
RPE 8
6
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
6 reps
80%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
4
5 reps
65%
5
Bent Over Row (Barbell)
3
10 reps
RPE 8
6
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Bench Press (Barbell)
3
5 reps
80%
4
Bench Press (Barbell)
1
5+ reps
80%
5
Pull-Up (Weighted)
3
5 reps
67.5%
6
Pendlay Row
3
8 reps
RPE 8
7
Pull-Up (Weighted)
1
5+ reps
67.5%
8
Back Extension (Weighted)
3
8 reps
RPE 8
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Bench Press (Barbell)
3
5 reps
80%
4
Bench Press (Barbell)
1
5+ reps
80%
5
Pull-Up (Weighted)
3
5 reps
67.5%
6
Pendlay Row
3
8 reps
RPE 8
7
Pull-Up (Weighted)
1
5+ reps
67.5%
8
Back Extension (Weighted)
3
8 reps
RPE 8
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Bench Press (Barbell)
3
5 reps
80%
4
Bench Press (Barbell)
1
5+ reps
80%
5
Pull-Up (Weighted)
3
5 reps
67.5%
6
Pendlay Row
3
8 reps
RPE 8
7
Pull-Up (Weighted)
1
5+ reps
67.5%
8
Back Extension (Weighted)
3
8 reps
RPE 8
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Squat (Barbell)
1
4+ reps
85%
3
Bench Press (Barbell)
3
4 reps
85%
4
Bench Press (Barbell)
1
4+ reps
85%
5
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
6
Pull-Up (Weighted)
3
4 reps
72.5%
7
Pull-Up (Weighted)
1
4+ reps
72.5%
8
Bent Over Row (Barbell)
3
6 reps
RPE 8.5
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Squat (Barbell)
1
4+ reps
85%
3
Bench Press (Barbell)
3
4 reps
85%
4
Bench Press (Barbell)
1
4+ reps
85%
5
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
6
Pull-Up (Weighted)
3
4 reps
72.5%
7
Pull-Up (Weighted)
1
4+ reps
72.5%
8
Bent Over Row (Barbell)
3
6 reps
RPE 8.5
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Squat (Barbell)
1
4+ reps
85%
3
Bench Press (Barbell)
3
4 reps
85%
4
Bench Press (Barbell)
1
4+ reps
85%
5
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
6
Pull-Up (Weighted)
3
4 reps
72.5%
7
Pull-Up (Weighted)
1
4+ reps
72.5%
8
Bent Over Row (Barbell)
3
6 reps
RPE 8.5
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Squat (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
3
3 reps
90%
4
Bench Press (Barbell)
1
3+ reps
90%
5
Leg Press (45 Degrees)
3
6 reps
RPE 8.5
6
Pull-Up (Weighted)
3
3 reps
77.5%
7
Pull-Up (Weighted)
1
3+ reps
77.5%
8
Pendlay Row
3
6 reps
RPE 9
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92.5%
2
Squat (Barbell)
1
2+ reps
90%
3
Bench Press (Barbell)
3
3 reps
92.5%
4
Bench Press (Barbell)
1
3+ reps
90%
5
Leg Press (45 Degrees)
3
6 reps
RPE 9
6
Pull-Up (Weighted)
3
2 reps
82.5%
7
Pull-Up (Weighted)
1
3+ reps
77.5%
8
Pendlay Row
3
6 reps
RPE 9
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Squat (Barbell)
1
2+ reps
92.5%
3
Bench Press (Barbell)
2
2 reps
95%
4
Bench Press (Barbell)
1
2+ reps
92.5%
5
Leg Press (45 Degrees)
3
6 reps
RPE 9
6
Pull-Up (Weighted)
3
2 reps
87.5%
7
Pull-Up (Weighted)
1
2+ reps
82.5%
8
Pendlay Row
3
6 reps
RPE 9
9
Lean In Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
2
5 reps
75%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
6
Dip (Weighted)
3
10 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
72.5%
2
Deadlift (Barbell)
2
5 reps
77.5%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
6
Dip (Weighted)
3
10 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Deadlift (Barbell)
2
5 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
6
Dip (Weighted)
3
10 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
1
5+ reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
RPE 8
4
Incline Bench Press (Barbell)
1
6+ reps
RPE 8
5
Wide Grip Pull-Up (Weighted)
3
6 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Weighted)
3
8 reps
RPE 8
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
1
5+ reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
RPE 8
4
Incline Bench Press (Barbell)
1
6+ reps
RPE 8
5
Wide Grip Pull-Up (Weighted)
3
6 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Weighted)
3
8 reps
RPE 8
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
1
5+ reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
RPE 8
4
Incline Bench Press (Barbell)
1
6+ reps
RPE 8
5
Wide Grip Pull-Up (Weighted)
3
6 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Weighted)
3
8 reps
RPE 8
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
1
3+ reps
85%
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
1
5+ reps
RPE 8.5
5
Chin-Up (Weighted)
3
6 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
7 reps
RPE 8
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
1
3+ reps
85%
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
1
5+ reps
RPE 8.5
5
Chin-Up (Weighted)
3
6 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
7 reps
RPE 8
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
1
3+ reps
85%
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
1
5+ reps
RPE 8.5
5
Chin-Up (Weighted)
3
6 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
7 reps
RPE 8
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Deadlift (Barbell)
2
2 reps
90%
3
Incline Bench Press (Barbell)
3
3 reps
RPE 9
4
Incline Bench Press (Barbell)
1
3+ reps
RPE 9
5
Wide Grip Pull-Up (Weighted)
3
6 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
6 reps
RPE 9
7
Dip (Weighted)
3
6 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Deadlift (Barbell)
2
3 reps
87.5%
3
Incline Bench Press (Barbell)
3
2 reps
RPE 9.5
4
Incline Bench Press (Barbell)
1
2+ reps
RPE 9.5
5
Wide Grip Pull-Up (Weighted)
3
6 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
6 reps
RPE 9
7
Dip (Weighted)
3
6 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
2
3 reps
90%
3
Incline Bench Press (Barbell)
3
2 reps
RPE 9.5
4
Incline Bench Press (Barbell)
1
2+ reps
RPE 9.5
5
Wide Grip Pull-Up (Weighted)
3
6 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
6 reps
RPE 9
7
Dip (Weighted)
3
6 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
10 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Reverse Nordic Curl
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Skin The Cat
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Reverse Nordic Curl
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Skin The Cat
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Reverse Nordic Curl
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Skin The Cat
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Bench Press (Paused)
3
8 reps
RPE 8.5
4
Single Arm High Row (Cable)
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Reverse Nordic Curl
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Foot To Bar
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Bench Press (Paused)
3
8 reps
RPE 8.5
4
Single Arm High Row (Cable)
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Reverse Nordic Curl
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Foot To Bar
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Bench Press (Paused)
3
8 reps
RPE 8.5
4
Single Arm High Row (Cable)
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Reverse Nordic Curl
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Foot To Bar
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pin Press Bench (Barbell)
3
8 reps
RPE 9
4
Single Arm High Row (Cable)
3
10 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
7 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 8
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Skin The Cat
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pin Press Bench (Barbell)
3
8 reps
RPE 9
4
Single Arm High Row (Cable)
3
10 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
7 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 8
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Skin The Cat
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pin Press Bench (Barbell)
3
8 reps
RPE 9
4
Single Arm High Row (Cable)
3
10 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
7 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 8
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Skin The Cat
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Bench Press (Barbell)
3
6 reps
RPE 9
4
Single Arm High Row (Cable)
3
10 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Reverse Nordic Curl
3
8 reps
RPE 8
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Foot To Bar
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Bench Press (Barbell)
3
6 reps
RPE 9
4
Single Arm High Row (Cable)
3
10 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Reverse Nordic Curl
3
8 reps
RPE 8
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Foot To Bar
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Bench Press (Barbell)
3
6 reps
RPE 9
4
Single Arm High Row (Cable)
3
10 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Reverse Nordic Curl
3
8 reps
RPE 8
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Foot To Bar
3
5 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
6 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
5 Sets
5 Reps
60%
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@7.5
6
Lean In Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
7
Chest Fly (Cable)
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Deadlift (Barbell)
2 Sets
5 Reps
75%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
6
Dip (Weighted)
3 Sets
10 Reps
@7
7
Cable Crunch
3 Sets
15 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
12 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
6
Reverse Nordic Curl
3 Sets
10 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
8
Skin The Cat
3 Sets
5 Reps
@7