logo
BoostcampPNG

ANABOLIC AF 3 DAY FULL BODY

by Matthew H.
254 athletes joined

Program Description

3 phase program. Each phase is 3 weeks long. Beginners through advanced lifters will benefit from this! 2-3 days off between sessions is recommended but do what your body tells you. Some light calisthenics or cardio can be done on off days. Try to hit RPE 9 on all sets. ENJOY THE GAINS!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2024 03:34
  • Last Edited
    Sep 17, 2025 07:46

Summary

Unlock your full potential with the ANABOLIC AF 3 DAY FULL BODY program, a comprehensive 9-week training plan designed to build muscle and strength efficiently. This program focuses on three intense sessions per week, incorporating a variety of barbell and dumbbell exercises that target all major muscle groups. With a mix of compound lifts like squats and bench presses, along with accessory movements, you'll maximize your gains while keeping your workouts engaging. Perfect for those with access to a garage gym, this program will push your limits and help you achieve the physique you've always wanted. Get ready to transform your training!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Triceps
11.2%
Abs
10.9%
Chest
8.3%
Calves
7.9%
Front Delts
7.2%
Biceps
7.1%
Quadriceps
6.7%
Glutes
5.5%
Lats
4.9%
Middle Delts
4.8%
Hamstrings
4.6%
Rear Delts
2.6%
Lower Back
2.2%
Adductors
1.4%
Forearms
1.2%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
RPE 9
2
Deadlift (Barbell)
4
1-4 reps
RPE 9
3
Overhead Press (Barbell)
4
1-4 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 9
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
7
Overhead Extension (Dumbbell)
2
6-8 reps
RPE 9
8
Hanging Leg Raise
5
8-20 reps
RPE 9
9
Standing Calf Raise
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 9
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Pullover (Dumbbell)
1
8-12 reps
RPE 9
6
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
9
Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
Standing Calf Raise
3
8-12 reps
RPE 9
11
Decline Crunch
3
30-100 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Sissy Squat
2
12-15 reps
RPE 9
3
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
4
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
6
Pullover (Dumbbell)
2
12-15 reps
RPE 9
7
Shrug (Barbell)
5
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9
Upright Row (Barbell)
2
12-15 reps
RPE 9
10A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
10B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
11A
Bicep Curl (Cable)
2
12-15 reps
RPE 9
11B
Lying Tricep Extension (Barbell)
2
12-15 reps
RPE 9
12
Standing Calf Raise
4
12-15 reps
RPE 9
13
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Sissy Squat
2
12-15 reps
RPE 9
3
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
4
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
6
Pullover (Dumbbell)
2
12-15 reps
RPE 9
7
Shrug (Barbell)
5
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9
Upright Row (Barbell)
2
12-15 reps
RPE 9
10A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
10B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
11A
Bicep Curl (Cable)
2
12-15 reps
RPE 9
11B
Lying Tricep Extension (Barbell)
2
12-15 reps
RPE 9
12
Standing Calf Raise
4
12-15 reps
RPE 9
13
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Sissy Squat
2
12-15 reps
RPE 9
3
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
4
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
6
Pullover (Dumbbell)
2
12-15 reps
RPE 9
7
Shrug (Barbell)
5
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9
Upright Row (Barbell)
2
12-15 reps
RPE 9
10A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
10B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
11A
Bicep Curl (Cable)
2
12-15 reps
RPE 9
11B
Lying Tricep Extension (Barbell)
2
12-15 reps
RPE 9
12
Standing Calf Raise
4
12-15 reps
RPE 9
13
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
RPE 9
2
Deadlift (Barbell)
4
1-4 reps
RPE 9
3
Overhead Press (Barbell)
4
1-4 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 9
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
7
Overhead Extension (Dumbbell)
2
6-8 reps
RPE 9
8
Hanging Leg Raise
5
8-20 reps
RPE 9
9
Standing Calf Raise
3
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
RPE 9
2
Deadlift (Barbell)
4
1-4 reps
RPE 9
3
Overhead Press (Barbell)
4
1-4 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 9
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
7
Overhead Extension (Dumbbell)
2
6-8 reps
RPE 9
8
Hanging Leg Raise
5
8-20 reps
RPE 9
9
Standing Calf Raise
3
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 9
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Pullover (Dumbbell)
1
8-12 reps
RPE 9
6
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
9
Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
Standing Calf Raise
3
8-12 reps
RPE 9
11
Decline Crunch
3
30-100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 9
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Pullover (Dumbbell)
1
8-12 reps
RPE 9
6
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
9
Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
Standing Calf Raise
3
8-12 reps
RPE 9
11
Decline Crunch
3
30-100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12-15 reps
RPE 9
3
Shrug (Barbell)
5
12-15 reps
RPE 9
4
Bench Press (Dumbbell)
2
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Arnold Press
2
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
8B
Dip (Bodyweight)
2
12-15 reps
RPE 9
9A
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9
9B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
10
Standing Calf Raise
4
12-15 reps
RPE 9
11
Decline Crunch
5
20-50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12-15 reps
RPE 9
3
Shrug (Barbell)
5
12-15 reps
RPE 9
4
Bench Press (Dumbbell)
2
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Arnold Press
2
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
8B
Dip (Bodyweight)
2
12-15 reps
RPE 9
9A
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9
9B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
10
Standing Calf Raise
4
12-15 reps
RPE 9
11
Decline Crunch
5
20-50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12-15 reps
RPE 9
3
Shrug (Barbell)
5
12-15 reps
RPE 9
4
Bench Press (Dumbbell)
2
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Arnold Press
2
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
8B
Dip (Bodyweight)
2
12-15 reps
RPE 9
9A
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9
9B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
10
Standing Calf Raise
4
12-15 reps
RPE 9
11
Decline Crunch
5
20-50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
RPE 9
2
Deadlift (Barbell)
4
1-4 reps
RPE 9
3
Overhead Press (Barbell)
4
1-4 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 9
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
7
Overhead Extension (Dumbbell)
2
6-8 reps
RPE 9
8
Hanging Leg Raise
5
8-20 reps
RPE 9
9
Standing Calf Raise
3
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 9
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Pullover (Dumbbell)
1
8-12 reps
RPE 9
6
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
9
Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
Standing Calf Raise
3
8-12 reps
RPE 9
11
Decline Crunch
3
30-100 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
RPE 9
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Lat Pulldown
2
12-15 reps
RPE 9
4
Shrug (Dumbbell)
5
12-15 reps
RPE 9
5
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
6
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
7
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9A
Hammer Curl
2
12-15 reps
RPE 9
9B
Skull Crusher
2
12-15 reps
RPE 9
10A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
10B
Dip (Bodyweight)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 9
11
Standing Calf Raise
4
12-15 reps
RPE 9
12
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
RPE 9
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Lat Pulldown
2
12-15 reps
RPE 9
4
Shrug (Dumbbell)
5
12-15 reps
RPE 9
5
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
6
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
7
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9A
Hammer Curl
2
12-15 reps
RPE 9
9B
Skull Crusher
2
12-15 reps
RPE 9
10A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
10B
Dip (Bodyweight)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 9
11
Standing Calf Raise
4
12-15 reps
RPE 9
12
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
RPE 9
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Lat Pulldown
2
12-15 reps
RPE 9
4
Shrug (Dumbbell)
5
12-15 reps
RPE 9
5
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
6
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
7
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9A
Hammer Curl
2
12-15 reps
RPE 9
9B
Skull Crusher
2
12-15 reps
RPE 9
10A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
10B
Dip (Bodyweight)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 9
11
Standing Calf Raise
4
12-15 reps
RPE 9
12
Hanging Leg Raise
5
15-20 reps
RPE 9
Week 1
1 / 9 Weeks
Day 3
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 2
1
Good Morning
1 Set
10 Reps
@9
2
Deadlift (Barbell)
4 Sets
1-4 Reps
@9
3
Overhead Press (Barbell)
4 Sets
1-4 Reps
@9
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Overhead Extension (Dumbbell)
2 Sets
6-8 Reps
@9
8
Hanging Leg Raise
5 Sets
8-20 Reps
@9
9
Standing Calf Raise
3 Sets
8-20 Reps
@9