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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
    Jan 15, 2026 01:29

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
12.9%
Front Delts
10.1%
Upper Back
9.8%
Biceps
9.2%
Glutes
8%
Hamstrings
6.7%
Abs
6.7%
Quadriceps
6.1%
Chest
5.5%
Lats
5.5%
Middle Delts
5.5%
Forearms
4.9%
Lower Back
3.4%
Calves
1.8%
Neck
1.8%
Adductors
0.9%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Band)
3
AMRAP
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Squat (Barbell)
3
6-8 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bicep Curl (Barbell)
2
7-10 reps
-
8
French Press
3
8+ reps
-
9
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
7-10 reps
-
4
Split Squat (Barbell)
3
8-10 reps
-
5
Back Extension
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10+ reps
-
7
Skull Crusher (Dumbbell)
3
10+ reps
-
8
Shrug (Barbell)
2
12 reps
-
9
Sit Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
18+ reps
-
1B
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
12+ reps
-
3
Rack Pull (Barbell)
2
4-6 reps
-
4
Lateral Raise (Cable)
3
7-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Hip Thrust (Barbell)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8 reps
-
8
Wrist Curls
2
18+ reps
-
9
Neck Curl
3
18+ reps
-
Week 1
1 / 12 Weeks
Day 1
1
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Pull-Up (Band)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
7
Bicep Curl (Barbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
8
French Press
1 Set
1 Set
1 Set
8+ Reps
8+ Reps
8+ Reps
-
-
-
9
Plank
1 Set
1 Set
2 mins
2 mins
-
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
-
-
-
4
Split Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Back Extension
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
Shrug (Barbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
9
Sit Up
1 Set
1 Set
-
-
Day 3
1A
Standing Calf Raise
1 Set
1 Set
1 Set
18+ Reps
18+ Reps
18+ Reps
-
-
-
1B
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12+ Reps
12+ Reps
12+ Reps
-
-
-
3
Rack Pull (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Hip Thrust (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
8
Wrist Curls
1 Set
1 Set
18+ Reps
18+ Reps
-
-
9
Neck Curl
1 Set
1 Set
1 Set
18+ Reps
18+ Reps
18+ Reps
-
-
-