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3 day ULU

by Grant T.
4 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
    Sep 10, 2025 04:26

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Biceps
11.1%
Front Delts
9.4%
Upper Back
8.8%
Chest
8.8%
Lats
8.8%
Hamstrings
6.2%
Rear Delts
5.9%
Abs
5.9%
Quadriceps
5%
Glutes
4.1%
Middle Delts
4.1%
Calves
2.9%
Lower Back
2.3%
Adductors
1.8%
Forearms
0.9%
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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