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BoostcampPNG

Full body 3x

by Samuel P.

Program Description

Maximum effort, less time in the gym

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2025 09:16
  • Last Edited
    Aug 29, 2025 09:33
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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
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
3B
Bayesian Curl
3
8 reps
-
4A
Lateral Raise (Cable)
3
8 reps
-
4B
Tricep Extension (Cable)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Single Arm Tricep Extension (Cable)
3
8 reps
-
2A
Single Arm Iso Row
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4A
Hammer Curl
3
8 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Single Leg Press
3
8 reps
-
6
Lying Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3A
Shoulder Press (Plate Loaded)
3
8 reps
-
3B
Tricep Extension (Machine)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Machine)
3
8 reps
-
5
Wide Grip Pull-Up
3
8 reps
-
6A
Rear Delt Fly (Cable)
3
8 reps
-
6B
Pec Deck (Machine)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
1B
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3A
Chest Fly (Cable)
3 Sets
8 Reps
-
3B
Bayesian Curl
3 Sets
8 Reps
-
4A
Lateral Raise (Cable)
3 Sets
8 Reps
-
4B
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
8 Reps
-
Day 2
1A
Seated Row (Cable)
3 Sets
8 Reps
-
1B
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
-
2A
Single Arm Iso Row
3 Sets
8 Reps
-
2B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8 Reps
-
4A
Hammer Curl
3 Sets
8 Reps
-
4B
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
-
5
Single Leg Press
3 Sets
8 Reps
-
6
Lying Leg Curl
3 Sets
8 Reps
-
Day 3
1
Hack Squat
3 Sets
8 Reps
-
2
Standing Calf Raise
3 Sets
8 Reps
-
3A
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
-
3B
Tricep Extension (Machine)
3 Sets
8 Reps
-
4A
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
4B
Bicep Curl (Machine)
3 Sets
8 Reps
-
5
Wide Grip Pull-Up
3 Sets
8 Reps
-
6A
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
6B
Pec Deck (Machine)
3 Sets
8 Reps
-