logo
BoostcampPNG

3 day ULU

by Grant T.
2 athletes joined

Program Description

Upper body focused bodybuilding program

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 12, 2025 06:22
  • Last Edited
    Aug 11, 2025 10:53

Summary

Unlock your strength potential with the 3 Day ULU program, a comprehensive 16-week training plan designed for those ready to elevate their fitness game. This program focuses on three intense sessions per week, targeting all major muscle groups through a mix of compound and isolation exercises. With movements like the Bench Press, Platz Squat, and Pull-Up, you'll build muscle, increase strength, and enhance overall performance. Perfect for gym-goers looking to maximize their results while maintaining a manageable schedule. Embrace the challenge and transform your physique!
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3
AD Press (Smith Machine)
2
5-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
6
Incline Triceps Pushdown
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Chest Supported T Bar Row
2
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
20-30 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Leg Extension
1
15-20 reps
RPE 10
7
Seated Hamstring Curl
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Lateral Raise
2
10-15 reps
RPE 10
5
Preacher Curl Machine
3
6-12 reps
RPE 10
6
Leaning overhead Tricep Extension (rope)
3
8-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@9
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3
AD Press (Smith Machine)
2 Sets
5-8 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
6
Incline Triceps Pushdown
3 Sets
8-12 Reps
@10
Day 2
1
Platz Squat
2 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
3
Chest Supported T Bar Row
2 Sets
6-10 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
20-30 Reps
@10
5
Behind The Head Decline Sit Up
2 Sets
8-12 Reps
@10
6
Leg Extension
1 Set
15-20 Reps
@10
7
Seated Hamstring Curl
1 Set
10-15 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
4
Seated Lateral Raise
2 Sets
10-15 Reps
@10
5
Preacher Curl Machine
3 Sets
6-12 Reps
@10
6
Leaning overhead Tricep Extension (rope)
3 Sets
8-15 Reps
@10