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3cuh program

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(1 rating)

Program Description

Hypertrophy and strength with 4 days of rest

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 17, 2024 04:03
  • Last Edited
    Jun 18, 2025 09:04

Summary

The 3cuh program is a comprehensive 12-week training plan designed to build strength and muscle through focused upper body workouts. Committing just three days a week, you'll engage in a variety of exercises targeting your back, arms, and shoulders, utilizing machines and cables for optimal results. Each session is structured to progressively challenge you, ensuring steady gains in strength and endurance. Get ready to transform your upper body and enhance your overall fitness with this effective program!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
3
Preacher Curl (EZ Bar)
2 Sets
1 Set
12 Reps
15 Reps
@8.5
@10
4
Cable Curl
1 Set
1 Set
10 Reps
12 Reps
@8.5
@10
5
Hammer Curl (Cable)
1 Set
1 Set
7 Reps
8 Reps
@9
@10
6
Chest Supported Row (Machine)
2 Sets
1 Set
6 Reps
8 Reps
@8.5
@10
7
Shoulder Press (Machine)
2 Sets
1 Set
7 Reps
9 Reps
@8.5
@10
8
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
14 Reps
@9
@10
9
Seated Dip (Machine)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
10
Seated Overhead Extension (EZ Bar)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
11
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
@8.5
@9
@10
12
Reverse Cable Fly
2 Sets
1 Set
7 Reps
8 Reps
@9
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
2
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
3
High To Low Flyes
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
5
Single Arm Pushdown
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
6
Hack Squat
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
7
Leg Curl
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
8
Leg Extension
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
9
Standing Calf Raise
2 Sets
1 Set
12 Reps
14 Reps
@8.5
@9.5
10
Cable Curl
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
11
Seated Row (Cable)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
Day 3
1
Upright Row (Cable)
2 Sets
1 Set
7 Reps
9 Reps
@8.5
@10
2
Rear Delt Fly (Cable)
2 Sets
1 Set
6 Reps
8 Reps
@8.5
@9
3
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
4
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
5
High To Low Flyes
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
7
Hack Squat
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
8
Leg Curl
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
9
Leg Extension
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
10
Cable Curl
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
11
Cable Crunch
2 Sets
1 Set
12 Reps
15 Reps
@9
@10
12
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8.5
@9
@10
13
Wrist Curls
2 Sets
1 Set
12 Reps
16 Reps
@8
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Awdre B.Age 16, Man
9 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Volume was high but that is too be expected for a 3 day split. Very flexible and time efficient. Caters to any kind of equipment availability. For everything being crammed into 3 days this program picks out the best of the best exercises making this program in particular one of if not the best 3 day full body programs I’ve ever done. All in all if you are looking for a program that is flexible and efficient this is the best it’s gonna get.