logo
BoostcampPNG

303DC - Full Body

by Tushar D

Program Description

Effective training program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 04:39
  • Last Edited
    Sep 14, 2025 06:10
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Hamstrings
10.2%
Chest
9.7%
Triceps
8.6%
Quadriceps
8.6%
Biceps
8.1%
Lats
7.5%
Abs
7%
Glutes
6.5%
Front Delts
5.9%
Rear Delts
5.4%
Lower Back
4.8%
Middle Delts
2.7%
Calves
2.7%
Abductors
0.5%
Forearms
0.5%
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
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8-9
3
Split Squat (Smith Machine)
3
6-8 reps
RPE 8-9
4
Pull-Up (Assisted)
3
10-12 reps
RPE 8-9
5
Dip (Assisted)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Leg Press
3
8-10 reps
RPE 8-9
4
Bayesian Curl
3
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
8
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Hyperextension
3
12-15 reps
RPE 8-9
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
3 Sets
10-12 Reps
@7-8
2
Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8-9
3
Split Squat (Smith Machine)
3 Sets
6-8 Reps
@8-9
4
Pull-Up (Assisted)
3 Sets
10-12 Reps
@8-9
5
Dip (Assisted)
3 Sets
10-12 Reps
@8-9
6
Face Pull
3 Sets
12-15 Reps
@8-9
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@9
Day 3
1
Lying Leg Curl
3 Sets
10-12 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@8-9
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@8-9
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@8-9
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-9
7
Hyperextension
3 Sets
12-15 Reps
@8-9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8-9
3
Leg Press
3 Sets
8-10 Reps
@8-9
4
Bayesian Curl
3 Sets
10-12 Reps
@8-9
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8-9
6
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@8-9
7
Abs Crunch (Machine)
3 Sets
12-15 Reps
@8-9
8
Standing Calf Raise
3 Sets
12-15 Reps
@8-9