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Fazlift's "Dorian HIT" 3-Day Version

by Dusty D.
2 athletes joined

Program Description

3 day version of Fazlift's "Oldschool Dorian HIT" found here on Boostcamp. Moving abs onto chest and biceps day and placing shoulders and triceps with back. Legs will be left as is. Each set taken to absolute failure.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2024 08:46
  • Last Edited
    Jan 12, 2025 11:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-12 reps
RPE 10
4
Chest Press (Machine)
2
6-12 reps
RPE 10
5
Bicep Curl (Machine)
2
8-15 reps
RPE 10
6
Garhammer Raises
2
6-15 reps
RPE 10
7
Dip (Weighted)
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Leg Press
2
8-15 reps
RPE 10
4
Standing Calf Raise
2
10-20 reps
RPE 10
5
Hack Squat
2
8-15 reps
RPE 10
6
Standing Calf Raise
2
10-20 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
1
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
4
Lateral Raise (Machine)
2
10-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
6
Single Arm Row (Cable)
2
8-15 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3
Decline Sit Up (Weighted)
2 Sets
6-12 Reps
@10
4
Chest Press (Machine)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Machine)
2 Sets
8-15 Reps
@10
6
Garhammer Raises
2 Sets
6-15 Reps
@10
7
Dip (Weighted)
2 Sets
4-8 Reps
@10
8
Preacher Curl (Dumbbell)
2 Sets
8-15 Reps
@10
Day 2
1
Leg Extension
2 Sets
12-20 Reps
@10
2
Lying Leg Curl
2 Sets
8-15 Reps
@10
3
Leg Press
2 Sets
8-15 Reps
@10
4
Standing Calf Raise
2 Sets
10-20 Reps
@10
5
Hack Squat
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
2 Sets
10-20 Reps
@10
7
Stiff Leg Deadlift (Dumbbell)
1 Set
8-15 Reps
@10
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@10
4
Lateral Raise (Machine)
2 Sets
10-20 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@10
6
Single Arm Row (Cable)
2 Sets
8-15 Reps
@10
7
One Arm Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
10-20 Reps
@10