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BoostcampPNG

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 13, 2025 09:25
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
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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
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