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BoostcampPNG

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 09, 2025 11:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
9.6%
Glutes
8.8%
Abs
8.5%
Biceps
8.5%
Front Delts
7.9%
Quadriceps
7.4%
Hamstrings
6.9%
Middle Delts
6.6%
Lats
6.1%
Chest
5.7%
Forearms
4.2%
Lower Back
3.2%
Calves
2.2%
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
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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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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 Bicep Curl (Dumbbell)
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
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
7-10 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Split Squat (Barbell)
3
8-10 reps
-
8
Shrug (Barbell)
2
8-12 reps
-
9
Hip Thrust (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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 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
Lateral Raise (Cable)
3
7-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Zercher Squat (Barbell)
3
8-12 reps
-
9
Wrist Curls
2
14-18 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Sit Up
1 Set
1 Set
2 mins
2 mins
-
-
2
Reverse Bicep Curl (Dumbbell)
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
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Skull Crusher (Barbell)
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
Split Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Shrug (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
9
Hip Thrust (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
Lateral Raise (Cable)
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Wrist Curls
1 Set
1 Set
14-18 Reps
14-18 Reps
-
-