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FBD 3xWeek

by Bhavin S.

Program Description

Transform your physique with the FBD 3xWeek program, a comprehensive 18-week training regimen designed for those ready to commit to serious strength gains. With five days of targeted workouts each week, you'll focus on building muscle and enhancing endurance through a balanced mix of compound lifts and accessory exercises. This program is perfect for intermediate lifters looking to elevate their training and achieve measurable results. Get ready to push your limits and redefine your fitness journey!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2026 09:11
  • Last Edited
    Mar 20, 2026 09:11
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Hamstrings
12.1%
Glutes
9.4%
Upper Back
9.4%
Abs
8.1%
Lats
8.1%
Biceps
8.1%
Triceps
8.1%
Middle Delts
6.7%
Front Delts
5.4%
Forearms
4%
Cardio
1.8%
Adductors
1.3%
Lower Back
1.3%
Rear Delts
1.3%
Chest
1.3%
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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
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Kettlebell Swing
3
15-20 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Wood Chop
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Kettlebell Swing
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8