logo
BoostcampPNG

Minimal brain usage full body 3 times a test

by
3 athletes joined

Program Description

This program can be ran by everyone even athletes ( martial arts, running , team sports )!! Exercises can be subbed depending on available equipment ex: hack squat can be subbed for any other squat pattern or leg press

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2024 02:40
  • Last Edited
    Jun 18, 2025 09:49

Summary

Unlock your full potential with the Minimal Brain Usage Full Body program, designed for efficiency and effectiveness over 12 weeks. This straightforward plan requires just three sessions per week, utilizing a mix of machines and free weights to target all major muscle groups. With a focus on high-intensity workouts, you’ll build strength and endurance without overthinking your routine. Get ready to transform your fitness journey with minimal fuss and maximum results!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9.5-10
2
Chest Press (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
3
Wide Grip Lat Pulldown
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-10
@10-10
4
Lateral Raise (Cable)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9.5-10
5
Bicep Curl (Dumbbell)
2 Sets
4-6 Reps
@9-9.5
Day 2
1
Shoulder Press (Machine)
2 Sets
4-6 Reps
@9-9.5
2
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9.5-10
3
Single Arm High Row (Cable)
1 Set
4-6 Reps
@9-9.5
4
Seated Row (Cable)
1 Set
4-6 Reps
@9-10
5
Lying Leg Curl
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9.5-10
6
Chest Fly (Machine)
1 Set
4-6 Reps
@9-10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@9-9.5
2
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-9.5
3
Leg Extension
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
4
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
5
Kelso Shrug
1 Set
4-6 Reps
@9.5-10
6
Straight Leg Calf Raise
2 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@9.5
7
Leg Curl
2 Sets
4-6 Reps
@9-9.5