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3 Times Fullbody Workout

by Matthias Bier
3 athletes joined

Program Description

Hey, So last year i became a Dad and don't get me wrong it was and is the best thing ever happened in my life. But as soon as you get to know how much time and energy flows into being a good Father, you recognize that you can't live your life as befor. Long story short, i always went 5 to 6 days per Week into the Gym but nowadays this seems impossible, so i bought myself a Homegym and created a Plan i could stick to while being there for my Job and my Family. This Plan is for all of you out there who want to kick there ass in the Gym/Homegym and still have enough time for everything else. The Plan looks like this: -Alternated Fullbody Workout -3 Times a Week -After every Workout there needs to be at least one Restday -Perfect would be Monday/Wedneysday/Friday but you could also do Monday/Thursday/Saturday etc. -You will take all Sets very hard and pushing to the limit but the last set of every exercise should really be to reach Failure no Reps in Reserve! -You can run this Plan in a normal Gym but also in a Homegym with not so much Equipment needed. - Rest Time between Sets: I would recommend between 60 and 120 seconds. 120 for Exercises like Benchpress/Squats/Deadlift...90 seconds for Lat Pulldown/Rows/Military Press and 60 seconds for Isolation Exercises Biceps/Calves etc. -Progression: When you manage to get all sets of an exercise with the highest amount of Reps you add some weight for next Workout and so on. For Example: Benchpress 90 KG x 8/8/8/8 >>>next Workout 92,5 KG x 8/8/7/6 (you stick to the weight until reaching 8 Reps in every Set) When the 12 Weeks are over i would recommend doing one week of rest. And then starting over again or change some exercises if you want and focuse more on weakpoints. Have fun and let us beat the Dad Bot!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 16, 2024 10:33
  • Last Edited
    Sep 18, 2024 05:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Military Press (Barbell)
3
8-10 reps
RPE 9
6A
Alternating Dumbbell Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Low Bar)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Seated Row (Cable)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6A
Bicep Curl (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6B
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 2
1
Barbell Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Stiff Leg Deadlift
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Military Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6A
Alternating Dumbbell Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6B
Lying Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Sit Up
3 Sets
AMRAP
@10
Day 3
1
Squat (Low Bar)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6B
Incline Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10