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The Nonpareil - 3 day full body

by Sidney van Pel
4 athletes joined

Program Description

The ultimate 3-day a week full body program. Good to combine with fulltime work etc. Good sleep, diet and 10k steps a day essential.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 08:56
  • Last Edited
    Jun 25, 2025 05:02

Summary

Unleash your potential with "The Nonpareil - 3 Day Full Body" program, a comprehensive 16-week journey designed for those ready to transform their physique. This program emphasizes compound movements and targeted exercises, hitting every major muscle group three times a week. With a focus on strength and hypertrophy, you'll engage in a variety of lifts, from barbell deadlifts to cable tricep pushdowns. Equip yourself with the full gym setup and get ready to build strength, enhance endurance, and sculpt your body like never before!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Barbell Row
3 Sets
5 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chest Fly (Machine)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Pullover (Dumbbell)
2 Sets
1 Set
5 Reps
8 Reps
@8
@8
3
Dip (Weighted)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8