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3 Day FB split

by George K.

Program Description

If you want to hit all the muscles with equal frequency and only have 3 days a week available i think its a solid split.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 21, 2025 06:52
  • Last Edited
    Sep 21, 2025 07:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Lats
9.4%
Abs
9.4%
Upper Back
8.3%
Hamstrings
8.3%
Biceps
8.3%
Front Delts
6.3%
Forearms
6.2%
Glutes
6.2%
Quadriceps
5.2%
Calves
5.2%
Chest
5.2%
Middle Delts
5.2%
Lower Back
4.2%
Adductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Bench Press (Barbell)
3
12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
12 reps
-
10
Bicep Curl (EZ Bar)
3
12 reps
-
11
JM Press (Smith Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
JM Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
JM Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
JM Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-