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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 24, 2025 04:21

Summary

Unlock your strength potential with this comprehensive 12-week, 3-day full-body split program. Designed for gym-goers of all levels, each session targets major muscle groups through a mix of compound and isolation exercises, including Cable Crunches, Romanian Deadlifts, and Bench Presses. With a focus on progressive overload, you'll build muscle and enhance overall fitness while keeping your workouts efficient and effective. Get ready to transform your physique and elevate your training game!
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
-
-
-