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3 Day Full body

by SPEEZY2EZ
1 athletes joined
5.0
(1 rating)

Program Description

3 Day Full body hypertrophy program

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 27, 2025 12:19
  • Last Edited
    Aug 13, 2025 08:04

Summary

Transform your physique with this comprehensive 12-week, 3-day full-body workout program designed for all fitness levels. Each session targets major muscle groups through a mix of compound lifts and isolation exercises, ensuring balanced development and strength gains. With a focus on progressive overload, you'll challenge yourself while receiving guidance on proper form through video demonstrations. Get ready to build muscle, increase endurance, and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Lats
10.4%
Triceps
9.3%
Middle Delts
9.1%
Front Delts
8.6%
Biceps
7.5%
Chest
6.2%
Quadriceps
5.8%
Hamstrings
5.5%
Abs
5.5%
Rear Delts
5.4%
Calves
4.1%
Glutes
3.5%
Forearms
2.9%
Lower Back
1.5%
Adductors
0.4%
Abductors
0.3%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-15 reps
RPE 9
2
Face Pull
3
8-15 reps
RPE 9
3
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
4A
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4B
Dip (Weighted)
2
6-10 reps
RPE 9
5A
Reverse Curl (Cable)
3
8-12 reps
RPE 10
5B
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5C
Overhead Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Lu Raise
3
10-15 reps
RPE 10
5
Leg Extension
3
10-20 reps
RPE 10
6A
Standing Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Seated Row (Cable)
3
10-15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2A
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Chin-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hamstring Curl
3 Sets
10-15 Reps
@9
2
Face Pull
3 Sets
8-15 Reps
@9
3
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
4A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
4B
Dip (Weighted)
2 Sets
6-10 Reps
@9
5A
Reverse Curl (Cable)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5C
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Standing Calf Raise
3 Sets
8-12 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Incline Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Lu Raise
3 Sets
10-15 Reps
@10
5
Leg Extension
3 Sets
10-20 Reps
@10
6A
Standing Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
3 Sets
10-15 Reps
@10
8
Abs Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 3
1
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2A
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
3B
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Bicep Curl (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6A
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Sit Up (Weighted)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10