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BoostcampPNG

3 days fun full body program

by Yunogains

Program Description

Build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 24, 2025 04:04
  • Last Edited
    Jan 24, 2025 04:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Preacher Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
3
Lying Leg Curl
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
-
-
-
-
-
4
Barbell Row
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
4
Barbell Row
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Concentration Curl
3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-