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BoostcampPNG

Jeff Nippard’a Essentials: 3x per week split

by Iwo Górski

Program Description

For people in a hurry who still want to train like a bodybuilder

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 30, 2025 05:08
  • Last Edited
    Oct 14, 2025 04:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Biceps
11.1%
Lats
10.5%
Upper Back
9.9%
Middle Delts
9%
Chest
7.8%
Abs
7.6%
Triceps
6.7%
Hamstrings
5.1%
Rear Delts
4.5%
Quadriceps
4.3%
Lower Back
4.3%
Forearms
3.5%
Glutes
2.2%
Calves
1.3%
Adductors
0.5%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
15-20 reps
RPE 10
7
Seated Calf Raise
1
8-12 reps
RPE 10
8
Hanging Leg Raise
1
12-15 reps
RPE 10
9
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
15-20 reps
RPE 10
7
Seated Calf Raise
1
8-12 reps
RPE 10
8
Hanging Leg Raise
1
12-15 reps
RPE 10
9
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4
Yates Row
2
8-12 reps
RPE 10
5
Arnold Press
2
8-12 reps
RPE 10
6
Back Extension (Weighted)
1
12-15 reps
RPE 10
7A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
7B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
8A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8B
Cable Crunch
2
15-20 reps
RPE 10
9
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12-15 reps
RPE 7
2
Yates Row
3
12-15 reps
RPE 7
3
Seated Cable Flye
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
T-Bar Row
3
12-15 reps
RPE 7
6
Wide Grip Pull-Up
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
3
12-15 reps
RPE 10
2
Pull-Up (Bodyweight)
3
12-15 reps
RPE 7
3
Yates Row
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
12-15 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
3
Pull-Up (Weighted)
2 Sets
8-12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
5A
Bayesian Curl
2 Sets
12-15 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
6A
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6B
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
7
Seated Calf Raise
1 Set
8-12 Reps
@10
8
Hanging Leg Raise
1 Set
12-15 Reps
@10
9
Wide Grip Pull-Up
1 Set
12-15 Reps
@10
Day 2
1
Squat (Low Bar)
1 Set
6-8 Reps
@10
2
Seated Cable Flye
2 Sets
8-12 Reps
@10
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Yates Row
2 Sets
8-12 Reps
@10
5
Arnold Press
2 Sets
8-12 Reps
@10
6
Back Extension (Weighted)
1 Set
12-15 Reps
@10
7A
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@10
7B
Alternating Dumbbell Curl
2 Sets
8-12 Reps
@10
8A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
8B
Cable Crunch
2 Sets
15-20 Reps
@10
9
Wide Grip Pull-Up
1 Set
12-15 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
3 Sets
12-15 Reps
@7
2
Yates Row
3 Sets
12-15 Reps
@7
3
Seated Cable Flye
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
5
T-Bar Row
3 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
2 Sets
12-15 Reps
@10