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BoostcampPNG

3 Day Novice

by Hindotero
1 athletes joined

Program Description

Build muscle and strength

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 24, 2026 07:46
  • Last Edited
    Mar 30, 2026 09:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.6%
Biceps
11.5%
Front Delts
10.4%
Triceps
10.4%
Lats
10.4%
Middle Delts
7.3%
Quadriceps
6.3%
Glutes
6.3%
Hamstrings
6.3%
Chest
6.3%
Rear Delts
3.1%
Forearms
3.1%
Abductors
1%
Lower Back
1%
Abs
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Chest Supported Tbar Row
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
High Row
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pendulum Squat
3 Sets
8 Reps
-
2
Chest Supported Tbar Row
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
Day 2
1
Leg Press
3 Sets
8 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
3
Chest Press (Machine)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Barbell)
3 Sets
8 Reps
-
4
High Row
3 Sets
8 Reps
-
5
Upright Row (Barbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-