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\V-Taper/ 3 Day FBW

by Butcher
1 athletes joined

Program Description

This program is designed to build a V-taper focused physique through full-body hypertrophy training with a strategic emphasis on back width and shoulder development. Volume is carefully distributed to maximize growth while managing fatigue, allowing consistent progression across compound lifts and targeted isolation work. Built-in deload phases ensure long-term recovery, sustainability, and performance, making the program ideal for intermediate lifters pursuing aesthetic balance and structural upper-body dominance.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2026 09:31
  • Last Edited
    Feb 15, 2026 07:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Front Delts
9.4%
Triceps
9.4%
Middle Delts
8.4%
Abs
7.5%
Lats
7.5%
Biceps
7.5%
Quadriceps
7.4%
Hamstrings
7.4%
Glutes
7.4%
Chest
5.6%
Rear Delts
5.6%
Forearms
1.9%
Lower Back
1.8%
Abductors
0.9%
Adductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
5A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
1
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
1
-
6B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
7
Cable Crunch
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
3
10-17 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
1
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
10-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6A
Lateral Raise (Machine)
1
-
6B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
7
Cable Crunch
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
RPE 8
2
Bench Press (Barbell)
1
6-10 reps
RPE 8
3
Lat Pulldown
1
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
1
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
1
10-17 reps
RPE 10
8
Hanging Leg Raise
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-17 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
RPE 8
2
Bench Press (Barbell)
1
6-10 reps
RPE 8
3
Lat Pulldown
1
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
1
8-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
10-17 reps
RPE 10
7
Rear Delt Fly (Cable)
1
10-17 reps
RPE 10
8
Hanging Leg Raise
1
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Leg Press
3
8-15 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
1
8-12 reps
RPE 9
5
Lateral Raise (Cable)
1
10-17 reps
RPE 10
6
Face Pull
1
12-20 reps
RPE 9
7
Ab Wheel
1
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-17 reps
RPE 10
6
Face Pull
3
12-20 reps
RPE 9
7
Ab Wheel
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
3-6 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 9
4B
Hammer Curl (Cable)
1
8-12 reps
RPE 9
5
Lateral Raise (Cable)
1
10-17 reps
RPE 10
6
Face Pull
1
12-20 reps
RPE 9
7
Ab Wheel
1
8-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10-17 Reps
@10
7
Rear Delt Fly (Cable)
3 Sets
10-17 Reps
@10
8
Hanging Leg Raise
2 Sets
10-20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
3-6 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Leg Press
3 Sets
8-15 Reps
@8
4A
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@9
4B
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
10-17 Reps
@10
6
Face Pull
3 Sets
12-20 Reps
@9
7
Ab Wheel
2 Sets
8-15 Reps
@10
Day 1
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@9
5A
Lateral Raise (Machine)
3 Sets
10-17 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
2 Sets
10-20 Reps
@10