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BoostcampPNG

3 Day Full body

by SPEEZY2EZ

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
    Jul 27, 2025 12:24
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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