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Majorian Method 3 Day Full Body

by Majorians Musings
9 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
    Aug 12, 2025 04:57

Summary

Unlock your full potential with the Majorian Method 3 Day Full Body program, designed for those ready to transform their physique over 12 weeks. This comprehensive routine combines supersets targeting all major muscle groups, ensuring you maximize strength and endurance in just three sessions per week. With a focus on compound movements and isolation exercises, you’ll build muscle, boost metabolism, and enhance overall fitness. Get ready to challenge yourself and see real results!
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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
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