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Majorian Method 3 Day Full Body

by Majorians Musings
1 athletes joined

Program Description

Before you can become, you must hate what you are. Not in despair. In clarity. The weak thing you coddle must be killed. This 3-day full body split will help those limited by time to achieve that!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 24, 2025 08:57
  • Last Edited
    Jun 28, 2025 03:36
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
10-15 reps
RPE 9
1B
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2A
Dip (Weighted)
2
4-8 reps
RPE 9
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3C
Decline Sit Up (Bodyweight)
2
AMRAP
-
4
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Preacher Hammer Curl
2
6-10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3C
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
4
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
3A
Single Leg Press
2
6-10 reps
RPE 10
3B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Neck Extension
2
AMRAP
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Belt Squat
2 Sets
10-15 Reps
@9
1B
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
2A
Dip (Weighted)
2 Sets
4-8 Reps
@9
2B
T-Bar Row
2 Sets
8-12 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
3C
Decline Sit Up (Bodyweight)
2 Sets
AMRAP
-
4
T-Rex/Sulek Curls
2 Sets
10-15 Reps
@10
Day 2
1A
Seated Military Press (Smith Machine)
2 Sets
6-10 Reps
@10
1B
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-8 Reps
@10
2A
Leg Curl
2 Sets
8-12 Reps
@10
2B
Preacher Hammer Curl
2 Sets
6-10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
3B
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3C
T-Rex/Sulek Curls
2 Sets
10-15 Reps
@10
4
Ab Wheel
2 Sets
AMRAP
-
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Hanging Leg Raise
2 Sets
8-12 Reps
@10
2A
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Preacher Curl (Dumbbell)
1 Set
6-10 Reps
@10
3A
Single Leg Press
2 Sets
6-10 Reps
@10
3B
Skull Crusher (Barbell)
2 Sets
8-15 Reps
@10
3C
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Neck Extension
2 Sets
AMRAP
@8