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Broken 3 day FB cut protocol

by BoKenNai

Program Description

Unlock your potential with the Broken 3 Day FB Cut Protocol, an 18-week powerbuilding and bodybuilding program designed for intermediate lifters. Committing just 70 minutes three times a week, you'll engage in a balanced blend of strength and hypertrophy training to sculpt your physique and enhance your power. This program requires a full gym setup, ensuring you have the tools needed to push your limits and achieve your cutting goals. Get ready to transform your body and elevate your performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 25, 2026 10:29
  • Last Edited
    Feb 25, 2026 10:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Upper Back
10.2%
Front Delts
9.5%
Lats
9.5%
Quadriceps
8.7%
Glutes
8.7%
Hamstrings
8.7%
Biceps
8%
Chest
7.3%
Abs
5.5%
Lower Back
2.9%
Forearms
2.9%
Middle Delts
2.9%
Adductors
1.5%
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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
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
RPE 8
2A
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2B
High Row
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4A
Meadows Curl
2
8-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3B
Chin-Up (Weighted)
3
4-6 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
4
3-5 reps
RPE 8
3A
Chest Press (Machine)
3
6-8 reps
RPE 8
3B
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
2A
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2B
High Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
4A
Meadows Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4B
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
4-5 Reps
4-5 Reps
@8
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
4A
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8
@8
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8
@8
@8
3A
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4B
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8