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TYPE SHIIII PROGRAM

by Uczex
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Program Description

**TYPE SHIIII PROGRAM** is a comprehensive 10-week workout program designed for those looking to build strength and muscle across all major muscle groups. With an intense schedule of 50 training days, this program incorporates a variety of exercises including dumbbell presses, cable crossovers, and barbell squats, ensuring a balanced approach to strength training. Each session targets specific muscle groups while promoting overall fitness, making it ideal for both beginners and seasoned lifters. Get ready to elevate your training and achieve your fitness goals with this structured and effective plan!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 06, 2025 04:08
  • Last Edited
    Jul 06, 2025 04:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Lateral Raise (Machine)
2
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
4
Cable Crossover
2
6-10 reps
RPE 10
5
Face Pull
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Cable Crossover
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
6-10 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Chest Press (Machine)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
6-10 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Lateral Raise (Machine)
2 Sets
6-10 Reps
@10
3
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
4
Cable Crossover
2 Sets
6-10 Reps
@10
5
Face Pull
2 Sets
6-10 Reps
@10
6
Seated Dip (Machine)
2 Sets
6-10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
@10
2
T-Bar Row
2 Sets
6-10 Reps
@10
3
Alternating Dumbbell Curl
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
5
Seated Row (Cable)
2 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
6-10 Reps
@10
2
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Cable Crossover
2 Sets
6-10 Reps
@10
3
Pullover (Machine)
2 Sets
6-10 Reps
@10
4
Dip (Bodyweight)
2 Sets
AMRAP
@10
5
Back Extension (Weighted)
2 Sets
6-10 Reps
@10
6
Chest Press (Machine)
2 Sets
6-10 Reps
@10
Day 5
1
Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
2
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
5
Bicep Curl (Cable)
2 Sets
6-10 Reps
@10
6
Overhead Extension (Dumbbell)
2 Sets
6-10 Reps
@10