3Day Superset FB-Split. (Trainer Winny's Modified)

by CESD.220

Program Description

3-4 Day Full Body Split Focused on Chest, Back, Shoulders. Mostly Supersets for time efficiency. Leg exercised distributed for less strain. 4th Day is Optional for Lagging Muscle Groups/Cardio

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 18, 2025 06:30
  • Last Edited
    Aug 18, 2025 06:38
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 9
3
Squat (Smith Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 10
RPE 7
4A
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 9
3
Squat (Smith Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 10
RPE 7
4A
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 9
3
Squat (Smith Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 10
RPE 7
4A
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 9
3
Squat (Smith Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 10
RPE 7
4A
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 9
3
Squat (Smith Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 10
RPE 7
4A
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 9
3
Squat (Smith Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 10
RPE 7
4A
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 9
3
Squat (Smith Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 10
RPE 7
4A
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 9
3
Squat (Smith Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 10
RPE 7
4A
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
5A
Tricep Rope Push Down (Cable)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 10
5B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Seated Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Standing Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4A
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
5
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Seated Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Standing Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4A
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
5
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Seated Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Standing Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4A
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
5
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Seated Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Standing Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4A
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
5
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Seated Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Standing Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4A
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
5
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Seated Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Standing Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4A
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
5
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Seated Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Standing Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4A
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
5
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Seated Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
3B
Standing Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4A
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
5
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 7
RPE 10
RPE 7
1B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Incline Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 10
2B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 7
RPE 10
RPE 7
1B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Incline Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 10
2B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 7
RPE 10
RPE 7
1B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Incline Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 10
2B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 7
RPE 10
RPE 7
1B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Incline Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 10
2B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 7
RPE 10
RPE 7
1B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Incline Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 10
2B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 7
RPE 10
RPE 7
1B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Incline Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 10
2B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 7
RPE 10
RPE 7
1B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Incline Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 10
2B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 7
RPE 10
RPE 7
1B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
2A
Incline Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 10
2B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@9
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@7
@10
@7
4A
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@8
@9
4B
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
5A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@7
@10
5B
Preacher Curl (EZ Bar)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
6
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
7
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
2
Bench Press (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
3A
Seated Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
3B
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
4A
Hammer Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
4B
Overhead Tricep Extension (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
5
Hip Thrust (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10
Day 3
1A
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-15 Reps
@7
@10
@7
1B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
2A
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7
@10
2B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
3A
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
3B
Chest Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
5
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10