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BoostcampPNG

woman fullbody 3x

by Levente L.
6 athletes joined

Program Description

Split x=traning day 1.x 2. 3.x 4. 5.x 6. 7. or 1. 2.x 3. 4.x 5. 6.x 7. warm up set 50 % of your working set x 10reps rest 90sec warm up set 75 % of your working set x 6reps. rest 90 sec first workong set rir 0-1 5-8reps rest 2 tempo 3-1-1-1

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2024 08:01
  • Last Edited
    Nov 08, 2024 07:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.6%
Glutes
12.4%
Triceps
12%
Quadriceps
10.4%
Upper Back
8.8%
Front Delts
8.4%
Middle Delts
8%
Biceps
6.8%
Lats
5.2%
Lower Back
4%
Chest
4%
Rear Delts
2%
Adductors
2%
Abs
1.2%
Forearms
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Hyperextension
1 Set
5-8 Reps
@10
2
Glute Kickback (Cable)
2 Sets
5-8 Reps
@10
3
Leg Curl
1 Set
5-8 Reps
@10
4
Leg Extension
1 Set
5-8 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5-8 Reps
@9
6
Wide Grip Lat Pulldown
1 Set
5-8 Reps
@9
7
Seated Wide-Grip Row (Cable)
1 Set
5-8 Reps
@9
8
Lateral Raise (Dumbbell)
1 Set
5-10 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
5-8 Reps
@9
10
Bicep Curl (Cable)
1 Set
5-8 Reps
@9
Day 2
1
Hip Thrust (Barbell)
1 Set
5-8 Reps
@10
2
Leg Press (45 Degrees)
1 Set
5-8 Reps
@10
3
Leg Curl
1 Set
5-8 Reps
@10
4
Hip Adductor (Machine)
1 Set
5-8 Reps
@10
5
Shoulder Press (Machine)
2 Sets
5-8 Reps
@9
6
Tricep Rope Push Down (Cable)
1 Set
5-8 Reps
@9
7
Hammer Curl
1 Set
5-8 Reps
@9
8
Seated Row (Cable)
1 Set
5-8 Reps
@9
9
Face Pull
1 Set
5-8 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
5-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
@10
3
Leg Curl
1 Set
5-8 Reps
@10
4
Leg Extension
1 Set
5-8 Reps
@10
5
Chest Press (Machine)
1 Set
5-8 Reps
@9
6
Upright Row (Cable)
1 Set
5-10 Reps
@9
7
Bicep Curl (Cable)
1 Set
5-8 Reps
@9
8
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
@9