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BRICK’s Custom Program Mk. 3

by Alan T.
5.0
(1 rating)

Program Description

get huge

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2025 12:36
  • Last Edited
    Sep 12, 2025 02:27

Summary

Get ready to transform your strength with BRICK’s Custom Program Mk. 3, a meticulously crafted 9-week training regimen designed for dedicated lifters. Committing to six days a week, this program targets all major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and peak performance. Each session is structured to challenge you with progressive overload, featuring exercises like Front Squats, Incline Bench Presses, and Weighted Pull-Ups. Perfect for those looking to elevate their lifting game, this program will push your limits and help you achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Lats
10.5%
Biceps
10.1%
Hamstrings
9%
Chest
8.8%
Glutes
8.2%
Quadriceps
8.2%
Lower Back
7.2%
Front Delts
7.2%
Upper Back
6.7%
Abs
5.5%
Calves
3.5%
Middle Delts
2.2%
Forearms
1.4%
Adductors
0.3%
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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
Front Squat (Barbell)
4
6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 6-8
3
Leg Extension
3
12-15 reps
RPE 6-8
4
Seated Hamstring Curl
3
12-15 reps
RPE 6-8
5
Standing Calf Raise
3
12-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 6-8
3
Leg Extension
4
12-15 reps
RPE 6-8
4
Seated Hamstring Curl
4
12-15 reps
RPE 6-8
5
Standing Calf Raise
4
12-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
5
12-15 reps
RPE 6-8
3
Leg Extension
5
12-15 reps
RPE 6-8
4
Seated Hamstring Curl
5
12-15 reps
RPE 6-8
5
Standing Calf Raise
5
12-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6-8
3
Leg Extension
3
10-12 reps
RPE 6-8
4
Seated Hamstring Curl
3
10-12 reps
RPE 6-8
5
Standing Calf Raise
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6-8
3
Leg Extension
4
10-12 reps
RPE 6-8
4
Seated Hamstring Curl
4
10-12 reps
RPE 6-8
5
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
5 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 6-8
3
Leg Extension
5
10-12 reps
RPE 6-8
4
Seated Hamstring Curl
5
10-12 reps
RPE 6-8
5
Standing Calf Raise
5
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Leg Extension
3
8-10 reps
RPE 6-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 6-8
5
Standing Calf Raise
3
8-10 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6-8
3
Leg Extension
4
8-10 reps
RPE 6-8
4
Seated Hamstring Curl
4
8-10 reps
RPE 6-8
5
Standing Calf Raise
4
8-10 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 6-8
3
Leg Extension
5
8-10 reps
RPE 6-8
4
Seated Hamstring Curl
5
8-10 reps
RPE 6-8
5
Standing Calf Raise
5
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Seated Row (Cable)
3
12-15 reps
RPE 6-8
3
Ring Push Up
3
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
3
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
RPE 6-8
2
Seated Row (Cable)
4
12-15 reps
RPE 6-8
3
Ring Push Up
4
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
4
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6 reps
RPE 6-8
2
Seated Row (Cable)
5
12-15 reps
RPE 6-8
3
Ring Push Up
5
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
5
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 6-8
2
Seated Row (Cable)
3
10-12 reps
RPE 6-8
3
Ring Push Up
3
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-8
2
Seated Row (Cable)
4
10-12 reps
RPE 6-8
3
Ring Push Up
4
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
4
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
5 reps
RPE 6-8
2
Seated Row (Cable)
5
10-12 reps
RPE 6-8
3
Ring Push Up
5
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
5
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
RPE 6-8
2
Seated Row (Cable)
3
8-10 reps
RPE 6-8
3
Ring Push Up
3
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4 reps
RPE 6-8
2
Seated Row (Cable)
4
8-10 reps
RPE 6-8
3
Ring Push Up
4
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
4
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
RPE 6-8
2
Seated Row (Cable)
5
8-10 reps
RPE 6-8
3
Ring Push Up
5
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
5
8-10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 6-8
2
Behind-the-Neck Push Press
3
12-15 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-8
4
Preacher Curl (Barbell)
3
12-15 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 6-8
2
Behind-the-Neck Push Press
4
12-15 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6-8
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
6 reps
RPE 6-8
2
Behind-the-Neck Push Press
5
12-15 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
5
12-15 reps
RPE 6-8
4
Preacher Curl (Barbell)
5
12-15 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 6-8
2
Behind-the-Neck Push Press
3
10-12 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6-8
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 6-8
2
Behind-the-Neck Push Press
4
10-12 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-8
4
Preacher Curl (Barbell)
4
10-12 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
5 reps
RPE 6-8
2
Behind-the-Neck Push Press
5
10-12 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 6-8
4
Preacher Curl (Barbell)
5
10-12 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
RPE 6-8
2
Behind-the-Neck Push Press
3
8-10 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 6-8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
RPE 6-8
2
Behind-the-Neck Push Press
4
8-10 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 6-8
4
Preacher Curl (Barbell)
4
8-10 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
4 reps
RPE 6-8
2
Behind-the-Neck Push Press
5
8-10 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
5
8-10 reps
RPE 6-8
4
Preacher Curl (Barbell)
5
8-10 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6-8
2
Front Squat (Barbell)
3
12-15 reps
RPE 6-8
3
Back Extension (Weighted)
3
12-15 reps
RPE 6-8
4
Lunge (Barbell)
3
12-15 reps
RPE 6-8
5
Standing Calf Raise
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 6-8
2
Front Squat (Barbell)
4
12-15 reps
RPE 6-8
3
Back Extension (Weighted)
4
12-15 reps
RPE 6-8
4
Lunge (Barbell)
4
12-15 reps
RPE 6-8
5
Standing Calf Raise
4
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
6 reps
RPE 6-8
2
Front Squat (Barbell)
5
12-15 reps
RPE 6-8
3
Back Extension (Weighted)
5
12-15 reps
RPE 6-8
4
Lunge (Barbell)
5
12-15 reps
RPE 6-8
5
Standing Calf Raise
5
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 6-8
2
Front Squat (Barbell)
3
10-12 reps
RPE 6-8
3
Back Extension (Weighted)
3
10-12 reps
RPE 6-8
4
Lunge (Barbell)
3
10-12 reps
RPE 6-8
5
Standing Calf Raise
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 6-8
2
Front Squat (Barbell)
4
10-12 reps
RPE 6-8
3
Back Extension (Weighted)
4
10-12 reps
RPE 6-8
4
Lunge (Barbell)
4
10-12 reps
RPE 6-8
5
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
5 reps
RPE 6-8
2
Front Squat (Barbell)
5
10-12 reps
RPE 6-8
3
Back Extension (Weighted)
5
10-12 reps
RPE 6-8
4
Lunge (Barbell)
5
10-12 reps
RPE 6-8
5
Standing Calf Raise
5
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 6-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 6-8
3
Back Extension (Weighted)
3
8-10 reps
RPE 6-8
4
Lunge (Barbell)
3
8-10 reps
RPE 6-8
5
Standing Calf Raise
3
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
4 reps
RPE 6-8
2
Front Squat (Barbell)
4
8-10 reps
RPE 6-8
3
Back Extension (Weighted)
4
8-10 reps
RPE 6-8
4
Lunge (Barbell)
4
8-10 reps
RPE 6-8
5
Standing Calf Raise
4
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 6-8
2
Front Squat (Barbell)
5
8-10 reps
RPE 6-8
3
Back Extension (Weighted)
5
8-10 reps
RPE 6-8
4
Lunge (Barbell)
5
8-10 reps
RPE 6-8
5
Standing Calf Raise
5
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
3
12-15 reps
RPE 6-8
3
French Press
3
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
3
12-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
RPE 6-8
2
Lat Pulldown
4
12-15 reps
RPE 6-8
3
French Press
4
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
4
12-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
6 reps
RPE 6-8
2
Lat Pulldown
5
12-15 reps
RPE 6-8
3
French Press
5
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
5
12-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 6-8
2
Lat Pulldown
3
10-12 reps
RPE 6-8
3
French Press
3
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
3
10-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6-8
2
Lat Pulldown
4
10-12 reps
RPE 6-8
3
French Press
4
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
4
10-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
RPE 6-8
2
Lat Pulldown
5
10-12 reps
RPE 6-8
3
French Press
5
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
5
10-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 6-8
3
French Press
3
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
3
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 6-8
3
French Press
4
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 6-8
2
Lat Pulldown
5
8-10 reps
RPE 6-8
3
French Press
5
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
5
8-10 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 6-8
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 6-8
3
Preacher Curl (Barbell)
3
12-15 reps
RPE 6-8
4
Dip (Weighted)
3
12-15 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
6 reps
RPE 6-8
2
Incline Bench Press (Barbell)
4
12-15 reps
RPE 6-8
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 6-8
4
Dip (Weighted)
4
12-15 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
6 reps
RPE 6-8
2
Incline Bench Press (Barbell)
5
12-15 reps
RPE 6-8
3
Preacher Curl (Barbell)
5
12-15 reps
RPE 6-8
4
Dip (Weighted)
5
12-15 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 6-8
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 6-8
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6-8
4
Dip (Weighted)
3
10-12 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6-8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 6-8
3
Preacher Curl (Barbell)
4
10-12 reps
RPE 6-8
4
Dip (Weighted)
4
10-12 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
5 reps
RPE 6-8
2
Incline Bench Press (Barbell)
5
10-12 reps
RPE 6-8
3
Preacher Curl (Barbell)
5
10-12 reps
RPE 6-8
4
Dip (Weighted)
5
10-12 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 6-8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 6-8
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 6-8
4
Dip (Weighted)
3
8-10 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
4 reps
RPE 6-8
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-8
3
Preacher Curl (Barbell)
4
8-10 reps
RPE 6-8
4
Dip (Weighted)
4
8-10 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
4 reps
RPE 6-8
2
Incline Bench Press (Barbell)
5
8-10 reps
RPE 6-8
3
Preacher Curl (Barbell)
5
8-10 reps
RPE 6-8
4
Dip (Weighted)
5
8-10 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Week 1
1 / 9 Weeks
Day 1
1
Front Squat (Barbell)
4 Sets
6 Reps
@6-8
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@6-8
3
Leg Extension
3 Sets
12-15 Reps
@6-8
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@6-8
5
Standing Calf Raise
3 Sets
12-15 Reps
@6-8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@6-8
2
Seated Row (Cable)
3 Sets
12-15 Reps
@6-8
3
Ring Push Up
3 Sets
12-15 Reps
@6-8
4
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@6-8
5
Pullover (EZ Bar)
3 Sets
12-15 Reps
@6-8
Day 3
1
Pull-Up (Weighted)
4 Sets
6 Reps
@6-8
2
Behind-the-Neck Push Press
3 Sets
12-15 Reps
@6-8
3
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6-8
4
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@6-8
5
Hanging Leg Raise
3 Sets
AMRAP
@6-8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@6-8
2
Front Squat (Barbell)
3 Sets
12-15 Reps
@6-8
3
Back Extension (Weighted)
3 Sets
12-15 Reps
@6-8
4
Lunge (Barbell)
3 Sets
12-15 Reps
@6-8
5
Standing Calf Raise
3 Sets
12-15 Reps
@6-8
Day 5
1
Overhead Press (Barbell)
4 Sets
6 Reps
@6-8
2
Lat Pulldown
3 Sets
12-15 Reps
@6-8
3
French Press
3 Sets
12-15 Reps
@6-8
4
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@6-8
5
Pullover (EZ Bar)
3 Sets
12-15 Reps
@6-8
Day 6
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@6-8
2
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@6-8
3
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@6-8
4
Dip (Weighted)
3 Sets
12-15 Reps
@6-8
5
Hanging Leg Raise
3 Sets
AMRAP
@6-8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Alan T.Age 28, Man
3 days ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I’m so good at making programs