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BoostcampPNG

Full Body 3x a week Lanca style

by Fynn L.

Program Description

Programm for those who know their was around free weights and are short one time.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 06, 2024 11:31
  • Last Edited
    Jun 18, 2025 09:16

Summary

Unlock your full potential with the Full Body 3x a Week Lanca Style program! Over 13 weeks, you'll engage in a balanced mix of strength training that targets all major muscle groups, ensuring comprehensive development and improved performance. With three sessions each week, you'll focus on effective exercises like the Seated Military Press, Squats, and Pull-Ups, all designed to build strength and endurance. Perfect for those with garage gym setups, this program is your path to a stronger, more resilient body. Get ready to elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6 reps
RPE 7
2
Deadlift (Barbell)
5
6 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Pullover (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6 reps
RPE 7
2
Deadlift (Barbell)
5
6 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Pullover (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6 reps
RPE 7
2
Deadlift (Barbell)
5
6 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Pullover (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Chin-Up (Weighted)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Chin-Up (Weighted)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chin-Up (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Chin-Up (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chin-Up (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Chin-Up (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Pull-Up (Bodyweight)
3
3 reps
-
3
Bench Press (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Wide Grip Pull-Up
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
6 reps
-
2
Squat (Barbell)
5
6 reps
-
3
Wide Grip Pull-Up
5
6 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Wide Grip Pull-Up
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
6 reps
-
2
Squat (Barbell)
5
6 reps
-
3
Wide Grip Pull-Up
5
6 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Wide Grip Pull-Up
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
6 reps
-
2
Squat (Barbell)
5
6 reps
-
3
Wide Grip Pull-Up
5
6 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
2 reps
12 reps
-
-
2
Squat (Barbell)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
2 reps
12 reps
-
-
2
Squat (Barbell)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown (Close Grip)
5
5 reps
-
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown (Close Grip)
5
5 reps
-
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown (Close Grip)
5
5 reps
-
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown (Close Grip)
5
5 reps
-
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
3 reps
-
3
Chin-Up (Bodyweight)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
5 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Chin-Up (Weighted)
5
6 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Face Pull
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
5 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Chin-Up (Weighted)
5
6 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Face Pull
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
5 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Chin-Up (Weighted)
5
6 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Face Pull
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Squat (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Squat (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bent Over Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bent Over Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
-
2
Dip (Weighted)
3
3 reps
-
3
Walking Lunge (Dumbbell)
3
3 reps
-
Week 1
1 / 13 Weeks
Day 2
1
Seated Military Press (Barbell)
5 Sets
5 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Wide Grip Pull-Up
5 Sets
5 Reps
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
-
3
Chin-Up (Weighted)
5 Sets
5 Reps
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
@7
2
Deadlift (Barbell)
5 Sets
5 Reps
@7
3
Chin-Up (Weighted)
5 Sets
5 Reps
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@9
@10
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@9
@10
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-