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Hercules Full Body 3x

by Fabricio Marques

Program Description

full body 3 times a week, always with a day of rest between sessions

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 06, 2025 11:46
  • Last Edited
    Oct 19, 2025 10:57

Summary

Unleash your strength with the Hercules Full Body 3x program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. This program features three intense workouts per week, targeting all major muscle groups through a blend of bodyweight and barbell exercises. With a focus on progressive overload, you'll build muscle, enhance endurance, and improve overall strength. Get ready to transform your physique and achieve your fitness goals with structured routines that keep you motivated and on track!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Upper Back
9.3%
Biceps
8.9%
Front Delts
8.5%
Glutes
8.5%
Abs
8.2%
Chest
7.6%
Quadriceps
7.2%
Hamstrings
6.6%
Middle Delts
6.3%
Lats
5.9%
Forearms
4.8%
Lower Back
3.1%
Calves
2.1%
Adductors
1.3%
Rear Delts
0.4%
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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
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2 mins
-
2
Reverse Wrist Curl (Barbell)
2
6-8 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Band)
3
AMRAP
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Squat (Barbell)
3
6-8 reps
-
8
Romanian Deadlift (Barbell)
3
6-8 reps
-
9
Upright Row (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Wrist Curls
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Split Squat (Barbell)
3
8-10 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
10
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18+ reps
-
3
Incline Bench Press (Barbell)
3
7-10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
7-12 reps
-
9
Zercher Squat (Barbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Sit Up
1 Set
1 Set
2 mins
2 mins
-
-
2
Reverse Wrist Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Pull-Up (Band)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
8
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
9
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Dragon Flag
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
-
-
-
6
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Split Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
9
Hip Thrust (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
10
Shrug (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Plank (Weighted)
1 Set
1 Set
1 Set
2 mins
2 mins
2 mins
-
-
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
18+ Reps
18+ Reps
18+ Reps
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
-
-
-
4
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Rack Pull (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
-
-
-
9
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-