logo
BoostcampPNG

3 DAY PROGRAM

by KZISIM
1 athletes joined

Program Description

ΤΡΙΤΗ ΠΕΜΠΤΗ ΣΑΒΒΑΤΟ

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 08, 2025 04:18
  • Last Edited
    Jun 18, 2025 10:23

Summary

Unleash your strength with this comprehensive 18-week, 3-day workout program designed to sculpt and define your physique. Each session targets major muscle groups through a mix of compound and isolation exercises, including incline bench presses, weighted chin-ups, and squats, ensuring balanced development and increased power. With a focus on progressive overload and varied intensity, you’ll challenge your limits and see tangible results. Perfect for those ready to commit to their fitness journey, this program requires access to a full gym for optimal performance. Get ready to transform your body and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Upper Back
13.1%
Biceps
12.2%
Front Delts
10.7%
Lats
9.7%
Middle Delts
8.8%
Rear Delts
6.9%
Chest
6.3%
Abs
4.6%
Quadriceps
4.2%
Glutes
3.4%
Lower Back
2.1%
Forearms
1.9%
Hamstrings
1.3%
Adductors
0.8%
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
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
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Squat (Smith Machine)
2
6-10 reps
-
3
Barbell Row
2
6-10 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Shrug Smith
2
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Hanging Knee Raise
2
AMRAP
-
9
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
8-12 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Ego Lateral Raise
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Leg Extension
2 Sets
8-12 Reps
-
2
Squat (Smith Machine)
2 Sets
6-10 Reps
-
3
Barbell Row
2 Sets
6-10 Reps
-
4
Back Extension (Weighted)
2 Sets
8-12 Reps
-
5
T-Bar Row
2 Sets
8-12 Reps
-
6
Shrug Smith
2 Sets
8-12 Reps
-
7
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
8
Hanging Knee Raise
2 Sets
AMRAP
-
9
Cable Crunch
2 Sets
10-15 Reps
-
Day 3
1
Push Up (Weighted)
3 Sets
8-12 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
-
3
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Ego Lateral Raise
3 Sets
10-15 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-