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Scott’s 3 Day Full Body Workout

by VanillaFudge

Program Description

This program allows muscle building and definition while not demanding an excessive amount of time.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 13, 2025 09:03
  • Last Edited
    Oct 17, 2025 08:30

Summary

Scott’s 3 Day Full Body Workout is an 18-week program designed for those looking to build strength and muscle efficiently. Training three times a week, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups. Each session is structured to maximize intensity and results, featuring movements like the Hack Squat and Incline Bench Press. Perfect for lifters of all levels, this program will help you achieve balanced development and enhance your overall fitness. Get ready to transform your physique with a plan that fits seamlessly into your busy schedule!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Biceps
10.1%
Triceps
9.6%
Lats
9.1%
Hamstrings
8.6%
Quadriceps
7.6%
Chest
7.6%
Front Delts
7.1%
Glutes
6.6%
Middle Delts
5.1%
Calves
5.1%
Lower Back
3.5%
Abs
3%
Rear Delts
2.5%
Forearms
1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Leg Curl
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
8
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 7.5
6
Seated Calf Raise
3
15-20 reps
RPE 8.5
7
Cable Crunch
3
15-20 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
5
Leg Curl
3 Sets
12-15 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@7.5
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7.5
8
Lateral Raise (Machine)
3 Sets
12-15 Reps
@7.5
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
3
Good Morning
3 Sets
10-12 Reps
@8.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
6
French Press
3 Sets
12-15 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
8
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8
3
Chest Press (Machine)
3 Sets
10-12 Reps
@9
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
15-20 Reps
@7.5
6
Seated Calf Raise
3 Sets
15-20 Reps
@8.5
7
Cable Crunch
3 Sets
15-20 Reps
@8.5