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Succulent Mass 3 Days Full Body
by ProfaneEdge
Program Description
I wanted to share the program I'm currently running. After experimenting with various training splits, I've consistently returned to a 3-day-a-week full-body training schedule. If you're reading this, I'm assuming you have a similar preference. I've always believed that the best program is well-designed, easy to commit to, and, above all, fun. Training three days a week allows me to approach each session with greater intensity, and having the weekends off is always a nice bonus. I've substituted traditional squats with hack squats to prioritize quad development and reduce CNS fatigue. Feel free to substitute exercises with alternatives that suit your goals. Here are a few good replacements: Squat > Hack Squat Deadlift > Rack Pull (below the knee) Row > Chest Supported Row Bench > Smith Machine Bench Weight Progression: Increase 5-10 kg per week on compound lifts. Increase 2.5 kg or one additional rep on isolation exercises. If you stall, focus on form and rep quality. For movements with rep ranges, increase the weight once you can hit the upper range of reps for the first two sets. For example, for 3x8-12: 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps I hope you find this program helpful and enjoyable!
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 18, 2024 10:07
Last Edited
Jun 29, 2024 08:30
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Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
6A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6+ Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5A
Chest Fly (Machine)
3 Sets
8-12 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6A
Hammer Curl
3 Sets
8-12 Reps
6B
Skull Crusher
3 Sets
8-12 Reps
Day 3
1
Hack Squat
3 Sets
6+ Reps
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
5
Hamstring Curl
3 Sets
8-12 Reps
6
Upright Row (Cable)
3 Sets
8-12 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps