logo
BoostcampPNG

Specialization Phase 3

by Amadeo Z.

Program Description

Programm 3 after finishing the Skill Accusition Part 1 (Exercice Therapist) and Part 2 Acceleration (muscle Intelligent) this Program Helps your with 8 weeks of Hypertrophie Building Muscle, 6weeks Strenght Training, 4 Weeks Strenght Endurance to get that Heart Pump and 2 Weeks Plyometric!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 17, 2025 08:04
  • Last Edited
    Oct 17, 2025 08:29

Summary

Unlock your potential with the Specialization Phase 3 program, designed for dedicated lifters ready to take their strength to the next level over 18 weeks. This structured routine focuses on three days of targeted workouts each week, emphasizing compound lifts and muscle-building exercises like goblet squats, barbell bench presses, and leg curls. With a full gym at your disposal, you'll engage multiple muscle groups while progressively increasing intensity to maximize results. Embrace the challenge and transform your physique with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Glutes
12%
Hamstrings
9.7%
Triceps
8.9%
Chest
8.8%
Lats
8.7%
Upper Back
8.4%
Abs
7.4%
Front Delts
5.1%
Biceps
4.6%
Lower Back
3.4%
Adductors
2.1%
Middle Delts
2.1%
Other
1.8%
Cardio
1.1%
Calves
0.9%
Rear Delts
0.7%
Olympic
0.3%
Forearms
0.2%
Abductors
0.2%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
12 reps
RPE 6
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Leg Curl
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
-
8
Decline Sit Up (Weighted)
1
3
12 reps
12 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
12 reps
RPE 6
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Leg Curl
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
-
8
Decline Sit Up (Weighted)
1
3
12 reps
12 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
12 reps
RPE 6
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Leg Curl
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
-
8
Decline Sit Up (Weighted)
1
3
12 reps
12 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
12 reps
RPE 6
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Leg Curl
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
-
8
Decline Sit Up (Weighted)
1
3
12 reps
12 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
12 reps
RPE 6
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Leg Curl
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
-
8
Decline Sit Up (Weighted)
1
3
12 reps
12 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
12 reps
RPE 6
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Leg Curl
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
-
8
Decline Sit Up (Weighted)
1
3
12 reps
12 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2
1
12 reps
10 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Box Squat (Barbell)
1
1
2
6 reps
4 reps
3 reps
-
-
-
3
Bulgarian Split Squat (Barbell)
1
1
1
1
6 reps
6 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8.5
4
Trap Bar Deadlift
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
5
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
-
-
-
6
Plank
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2
1
12 reps
10 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Box Squat (Barbell)
1
1
2
6 reps
4 reps
3 reps
-
-
-
3
Bulgarian Split Squat (Barbell)
1
1
1
1
6 reps
6 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8.5
4
Trap Bar Deadlift
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
5
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
-
-
-
6
Plank
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2
1
12 reps
10 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Box Squat (Barbell)
1
1
2
6 reps
4 reps
3 reps
-
-
-
3
Bulgarian Split Squat (Barbell)
1
1
1
1
6 reps
6 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8.5
4
Trap Bar Deadlift
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
5
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
-
-
-
6
Plank
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2
1
12 reps
10 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Box Squat (Barbell)
1
1
2
6 reps
4 reps
3 reps
-
-
-
3
Bulgarian Split Squat (Barbell)
1
1
1
1
6 reps
6 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8.5
4
Trap Bar Deadlift
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
5
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
-
-
-
6
Plank
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2
1
12 reps
10 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Box Squat (Barbell)
1
1
2
6 reps
4 reps
3 reps
-
-
-
3
Bulgarian Split Squat (Barbell)
1
1
1
1
6 reps
6 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8.5
4
Trap Bar Deadlift
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
5
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
-
-
-
6
Plank
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2
1
12 reps
10 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Box Squat (Barbell)
1
1
2
6 reps
4 reps
3 reps
-
-
-
3
Bulgarian Split Squat (Barbell)
1
1
1
1
6 reps
6 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8.5
4
Trap Bar Deadlift
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
5
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
-
-
-
6
Plank
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Bulgarian Split Squat (Bodyweight)
1
2
15 reps
20 reps
-
-
3
Hyperextension
3
20 reps
-
4
Leg Curl
2
1
15 reps
20 reps
-
-
5
Leg Extension
2
1
12 reps
15 reps
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Abs Crunch (Weighted)
1
100 reps
-
8
Cardio (Zone 2)
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Bulgarian Split Squat (Bodyweight)
1
2
15 reps
20 reps
-
-
3
Hyperextension
3
20 reps
-
4
Leg Curl
2
1
15 reps
20 reps
-
-
5
Leg Extension
2
1
12 reps
15 reps
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Abs Crunch (Weighted)
1
100 reps
-
8
Cardio (Zone 2)
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Bulgarian Split Squat (Bodyweight)
1
2
15 reps
20 reps
-
-
3
Hyperextension
3
20 reps
-
4
Leg Curl
2
1
15 reps
20 reps
-
-
5
Leg Extension
2
1
12 reps
15 reps
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Abs Crunch (Weighted)
1
100 reps
-
8
Cardio (Zone 2)
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Bulgarian Split Squat (Bodyweight)
1
2
15 reps
20 reps
-
-
3
Hyperextension
3
20 reps
-
4
Leg Curl
2
1
15 reps
20 reps
-
-
5
Leg Extension
2
1
12 reps
15 reps
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Abs Crunch (Weighted)
1
100 reps
-
8
Cardio (Zone 2)
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2A
Jump Squat
2
2
1
5 reps
10 reps
15 reps
-
-
-
2B
Jumping Jack
2
2
1
10 reps
15 reps
20 reps
-
-
-
2C
Jump Switch Lunge
2
2
1
5 reps
10 reps
15 reps
-
-
-
2D
Lateral Jump
2
2
1
10 reps
15 reps
20 reps
-
-
-
2E
Box Jump
2
2
1
5 reps
10 reps
15 reps
-
-
-
2F
Vertical Jump
2
2
1
10 reps
15 reps
20 reps
-
-
-
2G
Split Squat Jump
2
2
1
5 reps
10 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2A
Jump Squat
2
2
1
5 reps
10 reps
15 reps
-
-
-
2B
Jumping Jack
2
2
1
10 reps
15 reps
20 reps
-
-
-
2C
Jump Switch Lunge
2
2
1
5 reps
10 reps
15 reps
-
-
-
2D
Lateral Jump
2
2
1
10 reps
15 reps
20 reps
-
-
-
2E
Box Jump
2
2
1
5 reps
10 reps
15 reps
-
-
-
2F
Vertical Jump
2
2
1
10 reps
15 reps
20 reps
-
-
-
2G
Split Squat Jump
2
2
1
5 reps
10 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Wide Grip Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 8
7
Standing Pullover (Cable)
1
2
12 reps
10 reps
RPE 7
-
8
Chest Fly (Cable)
1
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Wide Grip Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 8
7
Standing Pullover (Cable)
1
2
12 reps
10 reps
RPE 7
-
8
Chest Fly (Cable)
1
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Wide Grip Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 8
7
Standing Pullover (Cable)
1
2
12 reps
10 reps
RPE 7
-
8
Chest Fly (Cable)
1
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Wide Grip Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 8
7
Standing Pullover (Cable)
1
2
12 reps
10 reps
RPE 7
-
8
Chest Fly (Cable)
1
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Wide Grip Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 8
7
Standing Pullover (Cable)
1
2
12 reps
10 reps
RPE 7
-
8
Chest Fly (Cable)
1
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
25 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Wide Grip Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 8
7
Standing Pullover (Cable)
1
2
12 reps
10 reps
RPE 7
-
8
Chest Fly (Cable)
1
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
1
12 reps
10 reps
6 reps
4 reps
2 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chest Press (Machine)
1
1
1
1
6 reps
5 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
2
1
7 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
1
1
1
1
6 reps
5 reps
3 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Weighted)
1
1
2
8 reps
6 reps
4 reps
RPE 8
-
-
6
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
3 reps
RPE 8
-
-
7
Incline Chest Press (Machine)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
RPE 8
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
1
12 reps
10 reps
6 reps
4 reps
2 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chest Press (Machine)
1
1
1
1
6 reps
5 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
2
1
7 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
1
1
1
1
6 reps
5 reps
3 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Weighted)
1
1
2
8 reps
6 reps
4 reps
RPE 8
-
-
6
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
3 reps
RPE 8
-
-
7
Incline Chest Press (Machine)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
RPE 8
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
1
12 reps
10 reps
6 reps
4 reps
2 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chest Press (Machine)
1
1
1
1
6 reps
5 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
2
1
7 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
1
1
1
1
6 reps
5 reps
3 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Weighted)
1
1
2
8 reps
6 reps
4 reps
RPE 8
-
-
6
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
3 reps
RPE 8
-
-
7
Incline Chest Press (Machine)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
RPE 8
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
1
12 reps
10 reps
6 reps
4 reps
2 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chest Press (Machine)
1
1
1
1
6 reps
5 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
2
1
7 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
1
1
1
1
6 reps
5 reps
3 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Weighted)
1
1
2
8 reps
6 reps
4 reps
RPE 8
-
-
6
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
3 reps
RPE 8
-
-
7
Incline Chest Press (Machine)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
RPE 8
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
1
12 reps
10 reps
6 reps
4 reps
2 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chest Press (Machine)
1
1
1
1
6 reps
5 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
2
1
7 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
1
1
1
1
6 reps
5 reps
3 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Weighted)
1
1
2
8 reps
6 reps
4 reps
RPE 8
-
-
6
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
3 reps
RPE 8
-
-
7
Incline Chest Press (Machine)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
RPE 8
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
1
12 reps
10 reps
6 reps
4 reps
2 reps
2 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chest Press (Machine)
1
1
1
1
6 reps
5 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
2
1
7 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
1
1
1
1
6 reps
5 reps
3 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Weighted)
1
1
2
8 reps
6 reps
4 reps
RPE 8
-
-
6
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
3 reps
RPE 8
-
-
7
Incline Chest Press (Machine)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
RPE 8
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Chin-Up (Bodyweight)
4
12 reps
-
3
Dip (Bodyweight)
1
3
15 reps
12 reps
-
-
4
Inverted Row
4
15 reps
-
5
Lying Leg Raise
4
25 reps
-
6
Russian Twist (Dumbbell)
3
25 reps
-
7
Hammer Curl (Dumbbell)
4
15 reps
-
8
Cardio (LISS)
2
2
2
4 mins
3 mins
1 mins
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Chin-Up (Bodyweight)
4
12 reps
-
3
Dip (Bodyweight)
1
3
15 reps
12 reps
-
-
4
Inverted Row
4
15 reps
-
5
Lying Leg Raise
4
25 reps
-
6
Russian Twist (Dumbbell)
3
25 reps
-
7
Hammer Curl (Dumbbell)
4
15 reps
-
8
Cardio (LISS)
2
2
2
4 mins
3 mins
1 mins
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Chin-Up (Bodyweight)
4
12 reps
-
3
Dip (Bodyweight)
1
3
15 reps
12 reps
-
-
4
Inverted Row
4
15 reps
-
5
Lying Leg Raise
4
25 reps
-
6
Russian Twist (Dumbbell)
3
25 reps
-
7
Hammer Curl (Dumbbell)
4
15 reps
-
8
Cardio (LISS)
2
2
2
4 mins
3 mins
1 mins
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Chin-Up (Bodyweight)
4
12 reps
-
3
Dip (Bodyweight)
1
3
15 reps
12 reps
-
-
4
Inverted Row
4
15 reps
-
5
Lying Leg Raise
4
25 reps
-
6
Russian Twist (Dumbbell)
3
25 reps
-
7
Hammer Curl (Dumbbell)
4
15 reps
-
8
Cardio (LISS)
2
2
2
4 mins
3 mins
1 mins
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
6 reps
-
2
Push Press (Barbell)
2
2
10 reps
8 reps
-
-
3
Dip (Bodyweight)
4
AMRAP
-
4
TRX Row
4
15 reps
-
5
Battle Ropes
4
1 mins
-
6
Kettlebell Swing
4
20 reps
-
7
Snatch (Kettlebell)
4
8 reps
-
8
V-Up
4
20 reps
-
9
Superman
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
6 reps
-
2
Push Press (Barbell)
2
2
10 reps
8 reps
-
-
3
Dip (Bodyweight)
4
AMRAP
-
4
TRX Row
4
15 reps
-
5
Battle Ropes
4
1 mins
-
6
Kettlebell Swing
4
20 reps
-
7
Snatch (Kettlebell)
4
8 reps
-
8
V-Up
4
20 reps
-
9
Superman
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7
-
-
-
2
Dumbbell Row
1
2
12 reps
10 reps
RPE 7
-
3
Single Arm Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 7
-
4
Bayesian Curl
1
2
10 reps
10 reps
RPE 7
-
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
-
-
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7
-
-
-
2
Dumbbell Row
1
2
12 reps
10 reps
RPE 7
-
3
Single Arm Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 7
-
4
Bayesian Curl
1
2
10 reps
10 reps
RPE 7
-
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
-
-
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7
-
-
-
2
Dumbbell Row
1
2
12 reps
10 reps
RPE 7
-
3
Single Arm Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 7
-
4
Bayesian Curl
1
2
10 reps
10 reps
RPE 7
-
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
-
-
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7
-
-
-
2
Dumbbell Row
1
2
12 reps
10 reps
RPE 7
-
3
Single Arm Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 7
-
4
Bayesian Curl
1
2
10 reps
10 reps
RPE 7
-
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
-
-
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7
-
-
-
2
Dumbbell Row
1
2
12 reps
10 reps
RPE 7
-
3
Single Arm Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 7
-
4
Bayesian Curl
1
2
10 reps
10 reps
RPE 7
-
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
-
-
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7
-
-
-
2
Dumbbell Row
1
2
12 reps
10 reps
RPE 7
-
3
Single Arm Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 7
-
4
Bayesian Curl
1
2
10 reps
10 reps
RPE 7
-
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
-
-
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
4 reps
2 reps
1 reps
RPE 7
-
-
RPE 8
-
-
RPE 8
2
Bent Over Row (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 7.5
-
-
3
Stiff Leg Deadlift
3
5 reps
-
4
Lying Tricep Extension (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 7.5
-
-
5
Chin-Up (Weighted)
1
1
2
5 reps
4 reps
3 reps
-
-
-
6
Hanging Knee Raise
1
1
1
10 reps
8 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
1
1
1
30 reps
45 reps
20 reps
-
-
-
1B
Burpee
1
1
1
30 reps
45 reps
20 reps
-
-
-
1C
Jump Rope
1
1
1
30 reps
45 reps
20 reps
-
-
-
1D
Burpee (No Push Up)
1
1
1
30 reps
45 reps
20 reps
-
-
-
1E
Plank
1
1
1
30 reps
45 reps
20 reps
-
-
-
1F
Glute Bridge (Bodyweight)
1
1
1
30 reps
45 reps
20 reps
-
-
-
2
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
1
1
1
30 reps
45 reps
20 reps
-
-
-
1B
Burpee
1
1
1
30 reps
45 reps
20 reps
-
-
-
1C
Jump Rope
1
1
1
30 reps
45 reps
20 reps
-
-
-
1D
Burpee (No Push Up)
1
1
1
30 reps
45 reps
20 reps
-
-
-
1E
Plank
1
1
1
30 reps
45 reps
20 reps
-
-
-
1F
Glute Bridge (Bodyweight)
1
1
1
30 reps
45 reps
20 reps
-
-
-
2
Cardio
1
15 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Goblet Squat
1 Set
2 Sets
12 Reps
12 Reps
@6
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7.5
@8
@8.5
3
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@7
@7.5
@8
@8.5
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7
@7.5
@7.5
7
Hanging Leg Raise
1 Set
3 Sets
12 Reps
12 Reps
@7
-
8
Decline Sit Up (Weighted)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
Day 2
1
Band Pull Apart
2 Sets
25 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
@8
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7.5
@8
5
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@7
@8
@8
7
Standing Pullover (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@7
-
8
Chest Fly (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@7
-
-
-
2
Dumbbell Row
1 Set
2 Sets
12 Reps
10 Reps
@7
-
3
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@7
-
4
Bayesian Curl
1 Set
2 Sets
10 Reps
10 Reps
@7
-
5
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
-
-
8
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
-
-