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Full Body 3x/Week (Novice Program)

by Aniketh N.

Program Description

Full Body 3x/Week program meant for Novice Lifters who want to build up their strength and aesthetics but may not really care about hyper-optimizing everything and want to stick to a few basic and easy-to-learn movements.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 13, 2025 10:25
  • Last Edited
    Nov 13, 2025 10:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Quadriceps
14.9%
Hamstrings
11.9%
Front Delts
9%
Glutes
9%
Chest
7.5%
Lats
7.5%
Middle Delts
7.5%
Upper Back
6%
Lower Back
4.5%
Biceps
3%
Abs
3%
Abductors
1.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Shoulder Press (Machine)
1
4-8 reps
RPE 9
4
Chest Supported Upper Back Row (Machine)
1
4-8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
6
Preacher Curl (Machine)
1
4-8 reps
RPE 9
7
Stiff Leg Deadlift
1
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
10
Leg Extension
1
4-8 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4-8 Reps
@9
2
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
3
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
4
Chest Supported Upper Back Row (Machine)
1 Set
4-8 Reps
@9
5
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
6
Preacher Curl (Machine)
1 Set
4-8 Reps
@9
7
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
8
Leg Press
1 Set
4-8 Reps
@9
9
Seated Leg Curl (Machine)
1 Set
4-8 Reps
@9
10
Leg Extension
1 Set
4-8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
4-8 Reps
@9
2
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
3
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
4
Chest Supported Upper Back Row (Machine)
1 Set
4-8 Reps
@9
5
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
6
Preacher Curl (Machine)
1 Set
4-8 Reps
@9
7
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
8
Leg Press
1 Set
4-8 Reps
@9
9
Seated Leg Curl (Machine)
1 Set
4-8 Reps
@9
10
Leg Extension
1 Set
4-8 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
4-8 Reps
@9
2
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
3
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
4
Chest Supported Upper Back Row (Machine)
1 Set
4-8 Reps
@9
5
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
6
Preacher Curl (Machine)
1 Set
4-8 Reps
@9
7
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
8
Leg Press
1 Set
4-8 Reps
@9
9
Seated Leg Curl (Machine)
1 Set
4-8 Reps
@9
10
Leg Extension
1 Set
4-8 Reps
@9