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3Day Superset FB-Split 1.0

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 (Core, Adductors, Abductors, Forearms, Midback) or 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 19, 2025 07:04

Summary

Transform your physique with Winny's 3-Day Superset FB-Split, an 8-week program designed for serious lifters. This dynamic routine combines supersets and targeted exercises, focusing on major muscle groups each session—Chest, Back, and Legs—while maximizing your time in the gym. With three training days per week, you'll build strength and endurance through a mix of dumbbell, cable, and machine workouts. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
12.1%
Middle Delts
10.4%
Front Delts
10.1%
Lats
10%
Chest
9.4%
Biceps
8.2%
Hamstrings
6.5%
Glutes
5.2%
Calves
4.3%
Rear Delts
3%
Quadriceps
2.6%
Abs
2.2%
Lower Back
2.2%
Adductors
0.9%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
3
Squat (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
4A
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
6B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
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 6
RPE 8.5
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
3
Squat (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
4A
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
6B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
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 6
RPE 8.5
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
3
Squat (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
4A
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
6B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
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 6
RPE 8.5
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
3
Squat (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
4A
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
6B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
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 6
RPE 8.5
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
3
Squat (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
4A
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
6B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
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 6
RPE 8.5
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
3
Squat (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
4A
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
6B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
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 6
RPE 8.5
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
3
Squat (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
4A
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
6B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
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 6
RPE 8.5
2A
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
2B
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 6
RPE 9
3
Squat (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 6
RPE 8.5
4A
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
4B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6A
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
6B
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
1B
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
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 6
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
1B
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
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 6
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
1B
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
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 6
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
1B
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
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 6
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
1B
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
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 6
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
1B
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
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 6
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
1B
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
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 6
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
1B
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
3B
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
4A
Preacher Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 10
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 6
RPE 10
6
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
4B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5B
Chest Fly (Machine)
2
1
12-15 reps
12-15 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
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
4B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5B
Chest Fly (Machine)
2
1
12-15 reps
12-15 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
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
4B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5B
Chest Fly (Machine)
2
1
12-15 reps
12-15 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
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
4B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5B
Chest Fly (Machine)
2
1
12-15 reps
12-15 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
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
4B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5B
Chest Fly (Machine)
2
1
12-15 reps
12-15 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
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
4B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5B
Chest Fly (Machine)
2
1
12-15 reps
12-15 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
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
4B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5B
Chest Fly (Machine)
2
1
12-15 reps
12-15 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
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
2A
Overhead Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
8-15 reps
RPE 6
RPE 10
RPE 6
2B
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4A
Inverse Zottman Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 10
4B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5A
Face Pull
2
1
12-15 reps
12-15 reps
RPE 6
RPE 9
5B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 10
6
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
@6
@8.5
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@6
@9
2B
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@6
@9
3
Squat (Smith Machine)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@6
@8.5
4A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@6
@7
@8
4B
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
5
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
6A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
6B
Preacher Curl (EZ Bar)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
7
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
Day 2
1A
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
1B
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
3A
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@10
3B
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
4A
Preacher Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@10
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
@6
@10
6
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@9
2A
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-15 Reps
@6
@10
@6
2B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@10
4A
Inverse Zottman Curl
2 Sets
1 Set
5-8 Reps
5-8 Reps
@6
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@9
5A
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@6
@9
5B
Chest Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10