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BoostcampPNG

Full Body 3x Week UCLA

by Kianush Z.

Program Description

7

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 08, 2025 08:40
  • Last Edited
    Oct 08, 2025 09:00
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.8%
Upper Back
13.6%
Chest
10.8%
Triceps
10.7%
Lats
9.5%
Front Delts
8.1%
Middle Delts
6.7%
Quadriceps
5.2%
Rear Delts
5.2%
Abs
5.2%
Hamstrings
4.1%
Forearms
2.9%
Calves
1.7%
Glutes
1.5%
Abductors
0.5%
Lower Back
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
2
-
-
4
Lateral Raise (Dumbbell)
2
-
-
5A
Shrug (Dumbbell)
2
-
5B
Incline Bench Press (Dumbbell)
2
-
-
6
Bicep Curl (Cable)
3
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Face Pull
2
-
-
9
Leg Raise (Captain's Chair)
2
-
-
10
Hammer Curl (Dumbbell)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4A
Chest Fly (Machine)
2
-
-
4B
Rear Delt Fly (Machine)
2
-
-
5
Bicep Curl (Barbell)
3
-
-
6
Dual Rope Pushdown
2
-
-
7A
Dead Hang
2
-
-
7B
Face Pull
2
-
-
8
Leg Raise (Captain's Chair)
2
-
9
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
-
-
2
Leg Extension
3
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
3
-
-
5
Seated Row (Cable)
2
-
-
6A
Dip (Bodyweight)
3
-
-
6B
Pull-Up (Bodyweight)
3
-
-
7
Bayesian Curl
3
-
-
8
Single-Arm Cable Curl
3
-
9
Tricep Pushdown (Cable)
2
-
-
10
Decline Crunch (Weighted)
2
-
-
Week 1
1 / 16 Weeks
Day 1
1
Leg Press
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Seated Row (Cable)
2 Sets
-
-
4
Lateral Raise (Dumbbell)
2 Sets
-
-
5A
Shrug (Dumbbell)
2 Sets
-
5B
Incline Bench Press (Dumbbell)
2 Sets
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
-
-
-
-
-
-
7
Overhead Tricep Extension (Cable)
2 Sets
-
8
Face Pull
2 Sets
-
-
9
Leg Raise (Captain's Chair)
2 Sets
-
-
10
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
-
-
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
-
2
Standing Pullover (Cable)
3 Sets
-
-
3
Lateral Raise (Cable)
2 Sets
-
-
4A
Chest Fly (Machine)
2 Sets
-
-
4B
Rear Delt Fly (Machine)
2 Sets
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
-
-
-
-
-
-
6
Dual Rope Pushdown
2 Sets
-
-
7A
Dead Hang
2 Sets
-
-
7B
Face Pull
2 Sets
-
-
8
Leg Raise (Captain's Chair)
2 Sets
-
9
Standing Calf Raise
2 Sets
-
Day 3
1
Hamstring Curl
3 Sets
-
-
2
Leg Extension
1 Set
1 Set
1 Set
-
-
-
3
Chest Press (Machine)
2 Sets
-
4
Shoulder Press (Machine)
3 Sets
-
-
5
Seated Row (Cable)
2 Sets
-
-
6A
Dip (Bodyweight)
1 Set
1 Set
1 Set
-
-
-
-
-
-
6B
Pull-Up (Bodyweight)
3 Sets
-
-
7
Bayesian Curl
1 Set
1 Set
1 Set
-
-
-
-
-
-
8
Single-Arm Cable Curl
1 Set
1 Set
1 Set
-
-
-
9
Tricep Pushdown (Cable)
2 Sets
-
-
10
Decline Crunch (Weighted)
2 Sets
-
-