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Pecasaurus Rex Full-Body 3-a-Week

by Pratham Vernekar
2 athletes joined
5.0
(1 rating)

Program Description

Each lift feeds into the other the next week: Back Extensions into RDL's. Close-Grip Larsen Bench Press into Bench Press. Weighted Neutral Paused Pull-ups into Super-Wide Weighted Pull-ups. Simple Compound Progression: Up the weight by 10 lbs on compounds when hitting the top end of the rep scheme Ex: 205lbs x 10 → 215 lbs x 5 on Bench Press Simple Isolation Progression: Up the weight by 5 lbs on compounds when hitting the top end of the rep scheme Ex: 100lbs x 12 → 105 lbs x 8 on Strict Curls

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2024 01:40
  • Last Edited
    Jun 18, 2025 11:13

Summary

Unleash your inner beast with the Pecasaurus Rex Full-Body program, designed to sculpt and strengthen your physique over 12 weeks. Committing just three days a week, you'll tackle a balanced mix of compound lifts and targeted exercises, ensuring every muscle group gets the attention it deserves. From high bar squats to weighted pull-ups, each session is crafted to maximize gains and boost your overall strength. Get ready to transform your body and dominate your workouts!
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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
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
3
Close-Grip Larsen Press
2
6-10 reps
RPE 10
4
Ape Index Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 10
6
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Powell Raise
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9A
Seated Dumbbell Hammer Curls
2
8-12 reps
RPE 10
9B
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
10A
Strict Curls (Ez-Bar)
1
6-10 reps
RPE 10
10B
Leaning Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
11
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
12
Seated Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Back Extension (Weighted)
2
10-15 reps
RPE 10
2B
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
3
Paused Weighted Dips
2
6-10 reps
RPE 10
4
Clavicle Underhand Lat Pull-Down
2
8-12 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
9
Incline Hammer Curls
2
8-12 reps
RPE 10
10
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
12
Weighted Knee Raises
2
8-12 reps
RPE 10
13
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
3
Bench Press (Paused)
2
5-10 reps
RPE 10
4
Weighted Neutral Grip Pull-Up (Paused)
2
8-12 reps
RPE 10
5
AD Press
1
6-10 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
7
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
8A
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
1
10-15 reps
RPE 10
9
Preacher Hammer Curls
2
8-12 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
13
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
14
Seated Calf Raise
2
12-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
1 Set
10-15 Reps
@10
2
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@10
3
Close-Grip Larsen Press
2 Sets
6-10 Reps
@10
4
Ape Index Wide Weighted Pull-Ups
2 Sets
8-12 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
10-15 Reps
@10
6
Bent Over Row (Barbell)
1 Set
10-15 Reps
@10
7
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
8A
Powell Raise
1 Set
8-12 Reps
@10
8B
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
9A
Seated Dumbbell Hammer Curls
2 Sets
8-12 Reps
@10
9B
Dual-Rope Pushdowns
2 Sets
10-15 Reps
@10
10A
Strict Curls (Ez-Bar)
1 Set
6-10 Reps
@10
10B
Leaning Overhead Tricep Extension (Cable)
1 Set
10-15 Reps
@10
11
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
12
Seated Calf Raise
2 Sets
12-20 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
3
Bench Press (Paused)
2 Sets
5-10 Reps
@10
4
Weighted Neutral Grip Pull-Up (Paused)
2 Sets
8-12 Reps
@10
5
AD Press
1 Set
6-10 Reps
@10
6
Seated Wide-Grip Row (Cable)
1 Set
8-12 Reps
@10
7
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
8A
Rear Delt Fly (Cable)
1 Set
8-12 Reps
@10
8B
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
9
Preacher Hammer Curls
2 Sets
8-12 Reps
@10
10
Dual-Rope Pushdowns
2 Sets
10-15 Reps
@10
11
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
12
Preacher Curl (Dumbbell)
1 Set
8-12 Reps
@10
13
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
14
Seated Calf Raise
2 Sets
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
10-15 Reps
@10
1B
Lying Leg Curl
1 Set
8-12 Reps
@10
2A
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
2B
Sissy Squat (Weighted)
2 Sets
8-12 Reps
@10
3
Paused Weighted Dips
2 Sets
6-10 Reps
@10
4
Clavicle Underhand Lat Pull-Down
2 Sets
8-12 Reps
@10
5
Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
6
Face Pull
2 Sets
8-12 Reps
@10
7
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
9
Incline Hammer Curls
2 Sets
8-12 Reps
@10
10
Decline Dumbbell Extensions
1 Set
8-12 Reps
@10
11
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@10
12
Weighted Knee Raises
2 Sets
8-12 Reps
@10
13
Standing Calf Raise
1 Set
8-12 Reps
@10