Program Description
full body 3 times a week, always with a day of rest between sessions
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 06, 2025 11:46
- Last EditedNov 23, 2025 04:11
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
12.8%
Biceps
10%
Front Delts
9.4%
Upper Back
9.1%
Glutes
8.5%
Hamstrings
7.9%
Quadriceps
7.3%
Abs
6.1%
Forearms
5.5%
Chest
5.5%
Lats
5.5%
Middle Delts
4.9%
Lower Back
2.1%
Calves
1.8%
Adductors
1.5%
Neck
1.2%
Rear Delts
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3A
Pull-Up (Band)
3
AMRAP
-
3B
French Press
3
7-10 reps
-
4
Bicep Curl (Barbell)
3
7-10 reps
-
5
Upright Row (Barbell)
2
8-12 reps
-
6
Squat (Barbell)
3
6-8 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
7-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Hip Thrust (Barbell)
2
8-12 reps
-
9A
Sit Up
2
AMRAP
-
9B
Wrist Curls
2
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
18+ reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Single Arm Row (Cable)
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Rack Pull (Barbell)
2
4-6 reps
-
6
Lateral Raise (Dumbbell)
3
7-12 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Platz Squat
2
8-12 reps
-
9
Neck Curl
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
8 Reps
8 Reps
-
-
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3A
Pull-Up (Band)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3B
French Press1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
-
-
-
4
Bicep Curl (Barbell)1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
-
-
-
5
Upright Row (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Squat (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
7
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
Day 2
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
-
-
-
3
Dumbbell Row1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Split Squat (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Shrug (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10+ Reps
10+ Reps
10+ Reps
-
-
-
7
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
10+ Reps
10+ Reps
10+ Reps
-
-
-
8
Hip Thrust (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
9A
Sit Up1 Set
1 Set
AMRAP
AMRAP
-
-
9B
Wrist Curls1 Set
1 Set
18+ Reps
18+ Reps
-
-
Day 3
1
Standing Calf Raise1 Set
1 Set
1 Set
18+ Reps
18+ Reps
18+ Reps
-
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Single Arm Row (Cable)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Rack Pull (Barbell)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
-
-
-
7
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Platz Squat1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
9
Neck Curl1 Set
1 Set
AMRAP
AMRAP
-
-