Program Description
This workout program is designed for new dads who need efficient full-body workouts to maximize muscle growth in minimal time. The program includes three full-body sessions (A, B, and C) each focusing on different movement patterns to ensure balanced development, with a blend of compound and isolation exercises. General Instructions: Frequency: Perform 3 sessions per week (Full Body A, B, C), allowing at least one rest day between sessions. Rest Time: 60-90 seconds between sets for compound movements, 30-45 seconds for isolation exercises. Tempo: Controlled reps with a 2-1-2 tempo (2 seconds lowering, 1 second pause, 2 seconds lifting). Progression: Increase weights progressively when able to complete the higher end of the rep range with good form. Volume: Volume is fine as is but if you're feeling recovered, you can add dropsets for isolation exercises (leg curls, leg extensions, bicep/tricep/lateral delt etc).
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedOct 22, 2024 01:00
- Last EditedAug 11, 2025 08:18
Summary
Introducing the "New Dad - 3 Day Full Body Training" program, designed specifically for new fathers looking to reclaim their fitness in just 10 weeks. This efficient three-day-a-week routine combines supersets and targeted exercises to build strength and endurance across all major muscle groups. With a mix of dumbbell, machine, and barbell movements, you'll engage your back, chest, arms, and legs, ensuring a balanced full-body workout. Get ready to feel stronger and more energized as you embrace the challenges of fatherhood!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Upper Back
12.7%
Lats
9.8%
Biceps
8.7%
Quadriceps
8.5%
Hamstrings
7.9%
Front Delts
6.6%
Chest
5.6%
Abs
5.6%
Middle Delts
5.3%
Glutes
4.8%
Rear Delts
3.2%
Calves
2.6%
Lower Back
2.1%
Forearms
1.6%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Y Raise (Dumbbell)
2
10-15 reps
RPE 10
2C
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2A
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
2B
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
7-12 reps
7-12 reps
RPE 9
RPE 10
4
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
10-15 reps
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2B
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Single Leg Calf Raise
2
10-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1A
Chest Supported Row (Dumbbell)1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
1B
Incline Bench Press (Dumbbell)1 Set
2 Sets
6-10 Reps
8-12 Reps
@9
@10
2A
Incline Curl (Dumbbell)2 Sets
10-15 Reps
@10
2B
Y Raise (Dumbbell)2 Sets
10-15 Reps
@10
2C
Tricep Extension (Dumbbell)2 Sets
10-15 Reps
@10
3A
Leg Curl2 Sets
8-12 Reps
@10
3B
Leg Extension2 Sets
8-12 Reps
@10
4
Abs Crunch (Machine)3 Sets
10-20 Reps
@10
Day 2
1
Romanian Deadlift (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@9
2A
Calf Raise (Leg Press)2 Sets
8-12 Reps
@10
2B
Leg Press (45 Degrees)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Lat Pulldown1 Set
2 Sets
7-12 Reps
7-12 Reps
@9
@10
4
Overhead Press (Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
@10
5B
Skull Crusher (Barbell)2 Sets
8-12 Reps
@10
Day 3
1
Shrug (Dumbbell)2 Sets
10-15 Reps
@10
2A
Pull-Up (Weighted)1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2B
Dip (Weighted)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Cable)2 Sets
10-15 Reps
@10
5A
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@10
5B
Hammer Curl2 Sets
6-12 Reps
@10
6
Single Leg Calf Raise2 Sets
10-15 Reps
@10