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Women's 3 Day Full Body

by Charlie Bullock
1 athletes joined

Program Description

Unlock your strength with the Women's 3 Day Full Body program, a comprehensive 16-week plan designed to sculpt and tone your entire physique. This program focuses on three targeted workouts each week, blending strength training and functional movements to enhance your fitness levels and boost your confidence. Perfect for all fitness backgrounds, you'll build endurance and power while enjoying a balanced approach to training. Get ready to transform your body and embrace your inner athlete!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 24, 2026 04:35
  • Last Edited
    Feb 24, 2026 04:39
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.3%
Glutes
13.3%
Quadriceps
12.8%
Abs
8.9%
Triceps
8.9%
Upper Back
8.9%
Middle Delts
8.4%
Lats
5.9%
Front Delts
4.9%
Rear Delts
4.9%
Lower Back
4.4%
Biceps
3%
Forearms
1.5%
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
12-15 reps
RPE 9-10
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8-9
4
Incline Bicep Curl
3
10-15 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
6
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Step-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 9-10
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12-15 reps
RPE 9-10
2
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Cross Body Lateral Raise
4
12-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Cable Trunk Twist
3
12-15 reps
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
Glute Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
2
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Incline Bicep Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
6
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9-10
@9-10
@9-10
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Cross Body Lateral Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
6
Cable Trunk Twist
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10