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Novice fullbody

by Anonymous

Program Description

simple novice program, this will be the best gains of your life.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2025 12:06
  • Last Edited
    Jun 18, 2025 10:25

Summary

Embark on your fitness journey with the Novice Fullbody program, a structured 12-week plan designed for those new to strength training. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including the Incline Bench Press, Platz Squat, and Pendlay Row, to build strength across all major muscle groups. This program emphasizes proper form and progressive overload, ensuring you develop a solid foundation while boosting your confidence in the gym. Get ready to transform your body and establish healthy habits that last!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Platz Squat
2 Sets
5-8 Reps
@10
3
Pendlay Row
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Lat Pulldown
2 Sets
5-8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
8
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
9
Lateral Raise (Cable)
2 Sets
7-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
4-6 Reps
7-10 Reps
@10
@10
2
Bench Press (Close Grip)
2 Sets
6-8 Reps
@10
3
Leg Press
2 Sets
5-8 Reps
@10
4
Power Shrug
1 Set
1 Set
5-7 Reps
7-10 Reps
@10
@10
5
Chin-Up (Weighted)
1 Set
1 Set
3-5 Reps
5-10 Reps
@10
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
5-8 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Platz Squat
2 Sets
5-8 Reps
@10
3
Pendlay Row
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Lat Pulldown
2 Sets
5-8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
8
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
9
Lateral Raise (Cable)
2 Sets
7-12 Reps
@10