logo
BoostcampPNG

3x/W Powerbuilding Full Body workout

by Seb V

Program Description

Intermediate friendly workout to build overall strenght and hypertrophy without neglecting any body part. Make sure to recover well on the 4 days of rest. Stretch whenever you can (not on a sore muscle and not on a training day) As an ex track athlete I also add every sunday some short 10-15s hill sprints (95%-flat out effort) and 100 pull ups. FG stand for Fat grips.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    150 minutes
  • Created
    Oct 16, 2024 07:10
  • Last Edited
    Jun 18, 2025 08:18

Summary

Transform your physique with this comprehensive 8-week Powerbuilding program, designed for those who want to build strength and muscle in just three sessions a week. Each workout targets all major muscle groups through a blend of compound lifts and accessory movements, ensuring balanced development and explosive gains. With a focus on intensity and volume, you'll engage in exercises like the Spoto Press and JM Press, complemented by dynamic movements such as Walking Lunges and Pull-Ups. Get ready to push your limits and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.1%
Chest
11.1%
Forearms
10.9%
Lats
9.3%
Triceps
8.4%
Upper Back
7.5%
Glutes
7.2%
Quadriceps
6.2%
Abs
5.5%
Front Delts
5.4%
Hamstrings
4%
Lower Back
3.7%
Rear Delts
3.6%
Middle Delts
2.8%
Other
1.6%
Adductors
1%
Calves
0.8%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Spoto Press
4
6-10 reps
-
4
JM Press
2
2
6-8 reps
12-20 reps
-
-
5
1-1/4 Squat
4
3-6 reps
-
6
Walking Lunge
2
AMRAP
-
7
Partial Calf Raise
2
AMRAP
-
8
Pull-Up (Neutral Grip, Weighted)
1
-
9
Standing Behind Neck Shoulder Press (Barbell)
3
8-15 reps
-
10
Lateral Raise (Cable)
4
AMRAP
-
11
Cable Incline Curl
4
8-12 reps
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Back Extension (Weighted)
3
AMRAP
-
14
Abs Crunch (Weighted)
3
AMRAP
-
15
Pullover (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Spoto Press
4
6-10 reps
-
4
JM Press
2
2
6-8 reps
12-20 reps
-
-
5
1-1/4 Squat
4
3-6 reps
-
6
Walking Lunge
2
AMRAP
-
7
Partial Calf Raise
2
AMRAP
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-15 reps
-
9
Wide Grip Pull-Up
6
AMRAP
-
10
Lateral Raise (Cable)
4
AMRAP
-
11
Cable Incline Curl
4
8-12 reps
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Back Extension (Weighted)
3
AMRAP
-
14
Abs Crunch (Weighted)
3
AMRAP
-
15
Pullover (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Spoto Press
4
6-10 reps
-
4
JM Press
2
2
6-8 reps
12-20 reps
-
-
5
1-1/4 Squat
4
3-6 reps
-
6
Walking Lunge
2
AMRAP
-
7
Partial Calf Raise
2
AMRAP
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-15 reps
-
9
Wide Grip Pull-Up
6
AMRAP
-
10
Lateral Raise (Cable)
4
AMRAP
-
11
Cable Incline Curl
4
8-12 reps
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Back Extension (Weighted)
3
AMRAP
-
14
Abs Crunch (Weighted)
3
AMRAP
-
15
Pullover (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Spoto Press
4
6-10 reps
-
4
JM Press
2
2
6-8 reps
12-20 reps
-
-
5
1-1/4 Squat
4
3-6 reps
-
6
Walking Lunge
2
AMRAP
-
7
Partial Calf Raise
2
AMRAP
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-15 reps
-
9
Wide Grip Pull-Up
6
AMRAP
-
10
Lateral Raise (Cable)
4
AMRAP
-
11
Cable Incline Curl
4
8-12 reps
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Back Extension (Weighted)
3
AMRAP
-
14
Abs Crunch (Weighted)
3
AMRAP
-
15
Pullover (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Spoto Press
4
6-10 reps
-
4
JM Press
2
2
6-8 reps
12-20 reps
-
-
5
1-1/4 Squat
4
3-6 reps
-
6
Walking Lunge
2
AMRAP
-
7
Partial Calf Raise
2
AMRAP
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-15 reps
-
9
Wide Grip Pull-Up
6
AMRAP
-
10
Lateral Raise (Cable)
4
AMRAP
-
11
Cable Incline Curl
4
8-12 reps
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Back Extension (Weighted)
3
AMRAP
-
14
Abs Crunch (Weighted)
3
AMRAP
-
15
Pullover (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Spoto Press
4
6-10 reps
-
4
JM Press
2
2
6-8 reps
12-20 reps
-
-
5
1-1/4 Squat
4
3-6 reps
-
6
Walking Lunge
2
AMRAP
-
7
Partial Calf Raise
2
AMRAP
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-15 reps
-
9
Wide Grip Pull-Up
6
AMRAP
-
10
Lateral Raise (Cable)
4
AMRAP
-
11
Cable Incline Curl
4
8-12 reps
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Back Extension (Weighted)
3
AMRAP
-
14
Abs Crunch (Weighted)
3
AMRAP
-
15
Pullover (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Spoto Press
4
6-10 reps
-
4
JM Press
2
2
6-8 reps
12-20 reps
-
-
5
1-1/4 Squat
4
3-6 reps
-
6
Walking Lunge
2
AMRAP
-
7
Partial Calf Raise
2
AMRAP
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-15 reps
-
9
Wide Grip Pull-Up
6
AMRAP
-
10
Lateral Raise (Cable)
4
AMRAP
-
11
Cable Incline Curl
4
8-12 reps
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Back Extension (Weighted)
3
AMRAP
-
14
Abs Crunch (Weighted)
3
AMRAP
-
15
Pullover (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Spoto Press
4
6-10 reps
-
4
JM Press
2
2
6-8 reps
12-20 reps
-
-
5
1-1/4 Squat
4
3-6 reps
-
6
Walking Lunge
2
AMRAP
-
7
Partial Calf Raise
2
AMRAP
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-15 reps
-
9
Wide Grip Pull-Up
6
AMRAP
-
10
Lateral Raise (Cable)
4
AMRAP
-
11
Cable Incline Curl
4
8-12 reps
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Back Extension (Weighted)
3
AMRAP
-
14
Abs Crunch (Weighted)
3
AMRAP
-
15
Pullover (Dumbbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Squat (Barbell)
4
8-15 reps
-
4
Leg Extension
1
1
6-8 reps
12-15 reps
-
-
5
Bench Press (Barbell)
4
5-8 reps
-
6
Bench Press (Close Grip)
2
1
8-10 reps
10-15 reps
-
-
7
Bent Over Row (Barbell)
2
1
1
8-12 reps
6-8 reps
10-15 reps
-
-
-
8
Leg Curl
2
2
8-12 reps
10-15 reps
-
-
9
Rear Delt Fly (Cable)
4
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
10-15 reps
-
-
11
Bicep Curl (Cable)
1
2
1
6-8 reps
8-12 reps
10-15 reps
-
-
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
14
Hanging Leg Raise
2
AMRAP
-
15
Back Extension (Weighted)
4
AMRAP
-
16
Pullover (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Squat (Barbell)
4
8-15 reps
-
4
Leg Extension
1
1
6-8 reps
12-15 reps
-
-
5
Bench Press (Barbell)
4
5-8 reps
-
6
Bench Press (Close Grip)
2
1
8-10 reps
10-15 reps
-
-
7
Bent Over Row (Barbell)
2
1
1
8-12 reps
6-8 reps
10-15 reps
-
-
-
8
Leg Curl
2
2
8-12 reps
10-15 reps
-
-
9
Rear Delt Fly (Cable)
4
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
10-15 reps
-
-
11
Bicep Curl (Cable)
1
2
1
6-8 reps
8-12 reps
10-15 reps
-
-
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
14
Hanging Leg Raise
2
AMRAP
-
15
Back Extension (Weighted)
4
AMRAP
-
16
Pullover (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Squat (Barbell)
4
8-15 reps
-
4
Leg Extension
1
1
6-8 reps
12-15 reps
-
-
5
Bench Press (Barbell)
4
5-8 reps
-
6
Bench Press (Close Grip)
2
1
8-10 reps
10-15 reps
-
-
7
Bent Over Row (Barbell)
2
1
1
8-12 reps
6-8 reps
10-15 reps
-
-
-
8
Leg Curl
2
2
8-12 reps
10-15 reps
-
-
9
Rear Delt Fly (Cable)
4
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
10-15 reps
-
-
11
Bicep Curl (Cable)
1
2
1
6-8 reps
8-12 reps
10-15 reps
-
-
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
14
Hanging Leg Raise
2
AMRAP
-
15
Back Extension (Weighted)
4
AMRAP
-
16
Pullover (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Squat (Barbell)
4
8-15 reps
-
4
Leg Extension
1
1
6-8 reps
12-15 reps
-
-
5
Bench Press (Barbell)
4
5-8 reps
-
6
Bench Press (Close Grip)
2
1
8-10 reps
10-15 reps
-
-
7
Bent Over Row (Barbell)
2
1
1
8-12 reps
6-8 reps
10-15 reps
-
-
-
8
Leg Curl
2
2
8-12 reps
10-15 reps
-
-
9
Rear Delt Fly (Cable)
4
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
10-15 reps
-
-
11
Bicep Curl (Cable)
1
2
1
6-8 reps
8-12 reps
10-15 reps
-
-
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
14
Hanging Leg Raise
2
AMRAP
-
15
Back Extension (Weighted)
4
AMRAP
-
16
Pullover (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Squat (Barbell)
4
8-15 reps
-
4
Leg Extension
1
1
6-8 reps
12-15 reps
-
-
5
Bench Press (Barbell)
4
5-8 reps
-
6
Bench Press (Close Grip)
2
1
8-10 reps
10-15 reps
-
-
7
Bent Over Row (Barbell)
2
1
1
8-12 reps
6-8 reps
10-15 reps
-
-
-
8
Leg Curl
2
2
8-12 reps
10-15 reps
-
-
9
Rear Delt Fly (Cable)
4
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
10-15 reps
-
-
11
Bicep Curl (Cable)
1
2
1
6-8 reps
8-12 reps
10-15 reps
-
-
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
14
Hanging Leg Raise
2
AMRAP
-
15
Back Extension (Weighted)
4
AMRAP
-
16
Pullover (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Squat (Barbell)
4
8-15 reps
-
4
Leg Extension
1
1
6-8 reps
12-15 reps
-
-
5
Bench Press (Barbell)
4
5-8 reps
-
6
Bench Press (Close Grip)
2
1
8-10 reps
10-15 reps
-
-
7
Bent Over Row (Barbell)
2
1
1
8-12 reps
6-8 reps
10-15 reps
-
-
-
8
Leg Curl
2
2
8-12 reps
10-15 reps
-
-
9
Rear Delt Fly (Cable)
4
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
10-15 reps
-
-
11
Bicep Curl (Cable)
1
2
1
6-8 reps
8-12 reps
10-15 reps
-
-
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
14
Hanging Leg Raise
2
AMRAP
-
15
Back Extension (Weighted)
4
AMRAP
-
16
Pullover (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Squat (Barbell)
4
8-15 reps
-
4
Leg Extension
1
1
6-8 reps
12-15 reps
-
-
5
Bench Press (Barbell)
4
5-8 reps
-
6
Bench Press (Close Grip)
2
1
8-10 reps
10-15 reps
-
-
7
Bent Over Row (Barbell)
2
1
1
8-12 reps
6-8 reps
10-15 reps
-
-
-
8
Leg Curl
2
2
8-12 reps
10-15 reps
-
-
9
Rear Delt Fly (Cable)
4
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
10-15 reps
-
-
11
Bicep Curl (Cable)
1
2
1
6-8 reps
8-12 reps
10-15 reps
-
-
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
14
Hanging Leg Raise
2
AMRAP
-
15
Back Extension (Weighted)
4
AMRAP
-
16
Pullover (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
AMRAP
-
2
Wrist Curls
4
AMRAP
-
3
Squat (Barbell)
4
8-15 reps
-
4
Leg Extension
1
1
6-8 reps
12-15 reps
-
-
5
Bench Press (Barbell)
4
5-8 reps
-
6
Bench Press (Close Grip)
2
1
8-10 reps
10-15 reps
-
-
7
Bent Over Row (Barbell)
2
1
1
8-12 reps
6-8 reps
10-15 reps
-
-
-
8
Leg Curl
2
2
8-12 reps
10-15 reps
-
-
9
Rear Delt Fly (Cable)
4
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
10-15 reps
-
-
11
Bicep Curl (Cable)
1
2
1
6-8 reps
8-12 reps
10-15 reps
-
-
-
12
Preacher Curl (EZ Bar)
3
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
14
Hanging Leg Raise
2
AMRAP
-
15
Back Extension (Weighted)
4
AMRAP
-
16
Pullover (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
6-8 reps
6-10 reps
-
-
-
2
Stiff Leg Deadlift
1
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
AMRAP
-
4
Wrist Curls
4
AMRAP
-
5
Rear Delt Fly (Cable)
4
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
7
Ring Push Up
2
AMRAP
-
8
Dip (Bodyweight)
2
AMRAP
-
9
Seated Row (Cable)
2
2
8-10 reps
12-15 reps
-
-
10
Bicep Curl (Barbell)
1
2
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
11
Reverse Bicep Curl
4
AMRAP
-
12
Abs Crunch (Weighted)
4
AMRAP
-
13
Pullover (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
6-8 reps
6-10 reps
-
-
-
2
Stiff Leg Deadlift
1
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
AMRAP
-
4
Wrist Curls
4
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
6
Rear Delt Fly (Cable)
4
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Ring Push Up
2
AMRAP
-
9
Seated Row (Cable)
2
2
8-10 reps
12-15 reps
-
-
10
Bicep Curl (Barbell)
1
2
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
11
Reverse Bicep Curl
4
AMRAP
-
12
Abs Crunch (Weighted)
4
AMRAP
-
13
Pullover (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
6-8 reps
6-10 reps
-
-
-
2
Stiff Leg Deadlift
1
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
AMRAP
-
4
Wrist Curls
4
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
6
Rear Delt Fly (Cable)
4
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Ring Push Up
2
AMRAP
-
9
Seated Row (Cable)
2
2
8-10 reps
12-15 reps
-
-
10
Bicep Curl (Barbell)
1
2
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
11
Reverse Bicep Curl
4
AMRAP
-
12
Abs Crunch (Weighted)
4
AMRAP
-
13
Pullover (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
6-8 reps
6-10 reps
-
-
-
2
Stiff Leg Deadlift
1
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
AMRAP
-
4
Wrist Curls
4
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
6
Rear Delt Fly (Cable)
4
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Ring Push Up
2
AMRAP
-
9
Seated Row (Cable)
2
2
8-10 reps
12-15 reps
-
-
10
Bicep Curl (Barbell)
1
2
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
11
Reverse Bicep Curl
4
AMRAP
-
12
Abs Crunch (Weighted)
4
AMRAP
-
13
Pullover (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
6-8 reps
6-10 reps
-
-
-
2
Stiff Leg Deadlift
1
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
AMRAP
-
4
Wrist Curls
4
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
6
Rear Delt Fly (Cable)
4
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Ring Push Up
2
AMRAP
-
9
Seated Row (Cable)
2
2
8-10 reps
12-15 reps
-
-
10
Bicep Curl (Barbell)
1
2
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
11
Reverse Bicep Curl
4
AMRAP
-
12
Abs Crunch (Weighted)
4
AMRAP
-
13
Pullover (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
6-8 reps
6-10 reps
-
-
-
2
Stiff Leg Deadlift
1
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
AMRAP
-
4
Wrist Curls
4
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
6
Rear Delt Fly (Cable)
4
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Ring Push Up
2
AMRAP
-
9
Seated Row (Cable)
2
2
8-10 reps
12-15 reps
-
-
10
Bicep Curl (Barbell)
1
2
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
11
Reverse Bicep Curl
4
AMRAP
-
12
Abs Crunch (Weighted)
4
AMRAP
-
13
Pullover (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
6-8 reps
6-10 reps
-
-
-
2
Stiff Leg Deadlift
1
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
AMRAP
-
4
Wrist Curls
4
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
6
Rear Delt Fly (Cable)
4
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Ring Push Up
2
AMRAP
-
9
Seated Row (Cable)
2
2
8-10 reps
12-15 reps
-
-
10
Bicep Curl (Barbell)
1
2
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
11
Reverse Bicep Curl
4
AMRAP
-
12
Abs Crunch (Weighted)
4
AMRAP
-
13
Pullover (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
6-8 reps
6-10 reps
-
-
-
2
Stiff Leg Deadlift
1
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
AMRAP
-
4
Wrist Curls
4
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
6
Rear Delt Fly (Cable)
4
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Ring Push Up
2
AMRAP
-
9
Seated Row (Cable)
2
2
8-10 reps
12-15 reps
-
-
10
Bicep Curl (Barbell)
1
2
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
11
Reverse Bicep Curl
4
AMRAP
-
12
Abs Crunch (Weighted)
4
AMRAP
-
13
Pullover (Dumbbell)
4
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
-
2
Wrist Curls
4 Sets
AMRAP
-
3
Spoto Press
4 Sets
6-10 Reps
-
4
JM Press
2 Sets
2 Sets
6-8 Reps
12-20 Reps
-
-
5
1-1/4 Squat
4 Sets
3-6 Reps
-
6
Walking Lunge
2 Sets
AMRAP
-
7
Partial Calf Raise
2 Sets
AMRAP
-
8
Pull-Up (Neutral Grip, Weighted)
1 Set
-
9
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-15 Reps
-
10
Lateral Raise (Cable)
4 Sets
AMRAP
-
11
Cable Incline Curl
4 Sets
8-12 Reps
-
12
Preacher Curl (EZ Bar)
3 Sets
AMRAP
-
13
Back Extension (Weighted)
3 Sets
AMRAP
-
14
Abs Crunch (Weighted)
3 Sets
AMRAP
-
15
Pullover (Dumbbell)
4 Sets
AMRAP
-
Day 2
1
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
-
2
Wrist Curls
4 Sets
AMRAP
-
3
Squat (Barbell)
4 Sets
8-15 Reps
-
4
Leg Extension
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
5
Bench Press (Barbell)
4 Sets
5-8 Reps
-
6
Bench Press (Close Grip)
2 Sets
1 Set
8-10 Reps
10-15 Reps
-
-
7
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
8-12 Reps
6-8 Reps
10-15 Reps
-
-
-
8
Leg Curl
2 Sets
2 Sets
8-12 Reps
10-15 Reps
-
-
9
Rear Delt Fly (Cable)
4 Sets
AMRAP
-
10
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
-
-
11
Bicep Curl (Cable)
1 Set
2 Sets
1 Set
6-8 Reps
8-12 Reps
10-15 Reps
-
-
-
12
Preacher Curl (EZ Bar)
3 Sets
AMRAP
-
13
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
14
Hanging Leg Raise
2 Sets
AMRAP
-
15
Back Extension (Weighted)
4 Sets
AMRAP
-
16
Pullover (Dumbbell)
3 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
3-5 Reps
6-8 Reps
6-10 Reps
-
-
-
2
Stiff Leg Deadlift
1 Set
8-12 Reps
-
3
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
-
4
Wrist Curls
4 Sets
AMRAP
-
5
Rear Delt Fly (Cable)
4 Sets
AMRAP
-
6
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
7
Ring Push Up
2 Sets
AMRAP
-
8
Dip (Bodyweight)
2 Sets
AMRAP
-
9
Seated Row (Cable)
2 Sets
2 Sets
8-10 Reps
12-15 Reps
-
-
10
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
8-10 Reps
10-15 Reps
-
-
-
11
Reverse Bicep Curl
4 Sets
AMRAP
-
12
Abs Crunch (Weighted)
4 Sets
AMRAP
-
13
Pullover (Dumbbell)
4 Sets
AMRAP
-