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3Day Superset FB-Split 1.1

by CESD.220
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Program Description

3-4 Day Full Body Split Focused on Chest, Back, Shoulders. Mostly Supersets for time efficiency. Leg exercised distributed for less strain. 4th Day is Optional for Lagging Muscle Groups (Core, Adductors, Abductors, Forearms, Midback) or Cardio

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2025 10:36
  • Last Edited
    Oct 14, 2025 04:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.1%
Lats
11.8%
Triceps
10%
Front Delts
9.2%
Chest
8.6%
Middle Delts
8.1%
Biceps
7.8%
Rear Delts
6.7%
Quadriceps
5.9%
Hamstrings
5.9%
Glutes
4.1%
Lower Back
3%
Abs
1.8%
Calves
1.2%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
1B
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
1B
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
1B
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
1B
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
1B
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
1B
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
1B
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
1B
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
1B
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8
2A
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2B
Dumbbell high pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8
3A
Straight Arm Pulldown
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Seated Front Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
1B
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8
2A
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2B
Dumbbell high pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8
3A
Straight Arm Pulldown
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Seated Front Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
1B
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8
2A
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2B
Dumbbell high pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8
3A
Straight Arm Pulldown
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Seated Front Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
1B
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8
2A
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2B
Dumbbell high pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8
3A
Straight Arm Pulldown
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Seated Front Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
1B
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8
2A
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2B
Dumbbell high pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8
3A
Straight Arm Pulldown
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Seated Front Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
1B
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8
2A
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2B
Dumbbell high pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8
3A
Straight Arm Pulldown
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Seated Front Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
1B
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8
2A
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2B
Dumbbell high pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8
3A
Straight Arm Pulldown
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Seated Front Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
1B
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8
2A
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2B
Dumbbell high pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8
3A
Straight Arm Pulldown
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Seated Front Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
4A
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 7
RPE 8
4B
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
1B
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
1B
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
1B
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
1B
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
1B
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
1B
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
1B
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
1B
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2C
Face Pull
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3A
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@6
@8.5
1B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@6
@9
2B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@6
@7
@8
2C
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@10
3A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6
@10
3B
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
4A
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@7
@8
4B
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@10
5A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
5B
Preacher Curl (EZ Bar)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
Day 2
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@10
1B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6
@6
@8
2A
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@10
2B
Dumbbell high pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@8
3A
Straight Arm Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@10
3B
Seated Front Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6
@9
4A
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@7
@8
4B
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
5A
Preacher Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
5B
Overhead Tricep Extension (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@9
1B
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10
2A
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-15 Reps
@6
@10
@6
2B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@10
2C
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@10
3A
Rear Delt Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@10
3B
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@10
4A
Chest Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
5A
Inverse Zottman Curl
2 Sets
1 Set
5-8 Reps
5-8 Reps
@6
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@9