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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
    Oct 06, 2025 04:58

Summary

Unlock your full potential with the 303DC - Full Body program, a comprehensive 18-week training plan designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of machine and free weight exercises targeting all major muscle groups, ensuring a well-rounded approach to strength and conditioning. With a focus on progressive overload, this program is perfect for lifters looking to build muscle, increase strength, and enhance overall performance. Get ready to transform your physique and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Hamstrings
10.2%
Chest
9.7%
Triceps
8.6%
Quadriceps
8.6%
Biceps
8%
Lats
7.4%
Abs
6.9%
Glutes
6.5%
Front Delts
5.9%
Rear Delts
5.4%
Lower Back
4.9%
Middle Delts
2.7%
Calves
2.7%
Forearms
0.6%
Abductors
0.5%
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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
Decline Crunch (Weighted)
3
AMRAP
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
Shrug (Dumbbell)
3
10-12 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
6
Bayesian Curl
3
10-12 reps
RPE 8-9
7
Lateral Raise (Cable)
3
10-12 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
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
5
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 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 3
1
Lying Leg Curl
3 Sets
10-12 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chest Fly (Machine)
3 Sets
10-12 Reps
@8-9
4
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@8-9
5
Incline Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@9
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-9
7
Hyperextension
3 Sets
12-15 Reps
@8-9
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
Decline Crunch (Weighted)
3 Sets
AMRAP
@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
Shrug (Dumbbell)
3 Sets
10-12 Reps
@8-9
5
Standing Calf Raise
3 Sets
12-15 Reps
@8-9
6
Bayesian Curl
3 Sets
10-12 Reps
@8-9
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8-9