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BoostcampPNG

Trio Plan

by Roei B.
1 athletes joined

Program Description

Plan made specifically for 3 Stooges

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2025 01:12
  • Last Edited
    Jul 06, 2025 01:22
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Push Up
3
-
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Ring Row
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Overhead Press (Machine)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Face Pull
3
12 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Push Up
3 Sets
-
4
Lat Pulldown
4 Sets
8 Reps
@8
5
Chest Supported Row (Machine)
4 Sets
10 Reps
@7
6
Ring Row
3 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
9
Cable Crunch
2 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Deadlift (Barbell)
3 Sets
4-6 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
10 Reps
@7
5
Overhead Press (Machine)
3 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
7
Face Pull
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
10
Hanging Leg Raise
2 Sets
10 Reps
-
Day 3
1
Chest Press (Machine)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Push Up
3 Sets
-
4
Lat Pulldown
4 Sets
8 Reps
@8
5
Chest Supported Row (Machine)
4 Sets
10 Reps
@7
6
Ring Row
3 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
9
Cable Crunch
2 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Deadlift (Barbell)
3 Sets
4-6 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
10 Reps
@7
5
Overhead Press (Machine)
3 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
7
Face Pull
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
10
Hanging Leg Raise
2 Sets
10 Reps
-