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BoostcampPNG

Full Body 3x Week UCLA

by Kianush Z.
1 athletes joined
5.0
(1 rating)

Program Description

7

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 08:40
  • Last Edited
    Oct 27, 2025 09:47

Summary

Transform your fitness journey with the Full Body 3x Week UCLA program, a comprehensive 16-week training plan designed for those ready to build strength and muscle. Comprising three sessions per week, this program targets all major muscle groups through a variety of effective exercises, including leg presses, bench presses, and cable movements. Each workout is structured to maximize efficiency and results, ensuring you stay motivated and engaged. Equip yourself with a full gym and get ready to elevate your performance and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Biceps
12.2%
Chest
10.7%
Triceps
10.5%
Lats
9.4%
Front Delts
8%
Middle Delts
6.6%
Quadriceps
5.1%
Rear Delts
5.1%
Hamstrings
4.1%
Abs
4%
Glutes
3.6%
Forearms
2.6%
Lower Back
2%
Calves
1.7%
Adductors
0.8%
Abductors
0.1%
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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
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
-
-
7
Overhead Tricep Extension (Cable)
2
-
8
Bicep Curl (Cable)
2
-
-
9
Face Pull
2
-
-
10
Leg Raise (Captain's Chair)
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Back Extension
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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
Reverse Wrist 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
-
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kianush Z.Age 30, Man
12 days ago
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
peak program