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Full Body Pump

by Team GGR
4 athletes joined

Looking for a garage gym hypertrophy program? Try Full Body Pump—a 3-day, bodybuilding-style program focused on compound movements.

0

PROGRAM DESCRIPTION

Coach: Lindsay Scheele, CPT and lead reviewer on Garage Gym Reviews Everything

In this bodybuilding-style program, Lindsay Scheele takes you through a push day, pull day, and leg day each week to help you gain muscle size and strength without spending hours in the gym.

If you have a solid garage gym, with access to an array of free weights, a cable machine, and a rack, this program would work for you. You’ll need about an hour for each workout, as Lindsay recommends 1-2 minutes of rest in between sets. Get ready to lift heavy and watch the gains arrive!

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    60 minutes
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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
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Step-Up (Weighted)
3
8-10 reps
RPE 8
9
Leg Press
3
8-10 reps
RPE 7
10
Deadlift (Dumbbell)
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Step-Up (Weighted)
3
8-10 reps
RPE 8
9
Leg Press
3
8-10 reps
RPE 7
10
Deadlift (Dumbbell)
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Step-Up (Weighted)
3
8-10 reps
RPE 8
9
Leg Press
3
8-10 reps
RPE 7
10
Deadlift (Dumbbell)
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Step-Up (Weighted)
3
8-10 reps
RPE 8
9
Leg Press
3
8-10 reps
RPE 7
10
Deadlift (Dumbbell)
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Cable Low Row
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Cable Low Row
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Cable Low Row
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Cable Low Row
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app