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Fb-U-L 3x a week

by TreeGaming Forever

Program Description

To workout 3x a week with lifting UL on the weekend because I like lifting, and full body on a weekday to ensure I workout 2x a week. I’m actually a huge fan of this since I only workout one weekday I have so much time to do homework after work, plus 2x a week frequency for my lifts is great. The reason behind every exercise is my health and aesthetic goals and practicing the big 3. I keep compound movements like squat and barbell row and deadlift for my back, abs for aesthetics, and I have small arms so theres a big more volume there. I keep pause bench because it makes my 1rm huuge. Ideally you can get rid of some of the volume if it takes too much time. For me I’d reduce my leg volume if I had to For progression, I’d just do double progression for everything. If it’s too much on squats and deadlifts just go based on RPE. But for the most part just double progression

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2026 05:15
  • Last Edited
    Mar 29, 2026 11:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Quadriceps
9.8%
Hamstrings
9.8%
Biceps
9.1%
Glutes
8.4%
Abs
8.4%
Front Delts
8.4%
Middle Delts
7.4%
Upper Back
6.7%
Lats
5.6%
Chest
4.2%
Forearms
3.2%
Rear Delts
2.1%
Adductors
1.8%
Lower Back
1.8%
Cardio
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6-10
2
Bench Press (Paused)
3
5-8 reps
RPE 7-10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
6-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
6
Bicep Curl (Machine)
4
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Squat (Barbell)
2
8-12 reps
RPE 6-10
3
Single Leg Press
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Abs Crunch (Weighted)
4
6-12 reps
RPE 10
7
Cardio
1
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@6-10
2
Bench Press (Paused)
3 Sets
5-8 Reps
@7-10
3
Lat Pulldown
4 Sets
8-12 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-10
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
6-12 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
6
Bicep Curl (Machine)
4 Sets
6-10 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@10
Day 3
1
Deadlift (Barbell)
2 Sets
4-6 Reps
@10
2
Squat (Barbell)
2 Sets
8-12 Reps
@6-10
3
Single Leg Press
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
6-10 Reps
@10
6
Abs Crunch (Weighted)
4 Sets
6-12 Reps
@10
7
Cardio
1 Set
-