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BoostcampPNG

3-Day FUF Horsecock Powerbuilding

by Ignacas P.
18 athletes joined

Program Description

Lower-End Recoverable Volume IG: cryptogymbro

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 27, 2024 03:47
  • Last Edited
    Oct 26, 2024 04:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Lever Squat
3
8 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
1
6-10 reps
10-30 reps
RPE 9
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 9
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Low Bar Hannibal Tricep Extension
3
10 reps
RPE 8
7
Bent-over Rear Delt Fly (Machine)
3
20-30 reps
RPE 8
8
Hyperextension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
RPE 8
2
Trap Bar Deadlift
3
6 reps
RPE 9.5
3
Leg Press
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 8.5
6
Standing Pullover (Cable)
3
15 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15 reps
RPE 8.5
8
Face Pull
3
15 reps
RPE 8
9
Knee Raise (Captain's Chair)
3
12-25 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Pull-Up (Weighted)
3 Sets
1 Set
6-10 Reps
10-30 Reps
@9
@10
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Low Bar Hannibal Tricep Extension
3 Sets
10 Reps
@8
7
Bent-over Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@8
8
Hyperextension
3 Sets
AMRAP
@8
Day 1
1
Shrug (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Lever Squat
3 Sets
8 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8
Day 3
1
Power Shrug
3 Sets
10 Reps
@8
2
Trap Bar Deadlift
3 Sets
6 Reps
@9.5
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@8.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
8
Face Pull
3 Sets
15 Reps
@8
9
Knee Raise (Captain's Chair)
3 Sets
12-25 Reps
@8.5