logo
BoostcampPNG

Simple and Easy 3 Day a Week - Full Body Program

by Jozef Rakaj
2 athletes joined

Program Description

A simple 3 days a week program aimed at building fundamental strength for beginners as a stepping stone to being able to do more complex lifting movements. This program focuses on building functional strength while limiting tax being exerted on connective tissues.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 21, 2024 05:38
  • Last Edited
    Sep 21, 2024 07:34
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
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
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.25 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat
3
8 reps
RPE 8
2
Suitcase Deadlift
3
8 reps
RPE 8
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2
Treadmill
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.25 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pullaround
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
2
0.75 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Tricep Extension (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Farmer's Walk (Weighted)
2 Sets
0.25 mins
@9
Day 2
1
Elliptical
1 Set
10 mins
-
2
Treadmill
1 Set
35 mins
-
Day 3
1
Box Squat
3 Sets
8 Reps
@8
2
Suitcase Deadlift
3 Sets
8 Reps
@8
3
Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
2 Sets
0.25 mins
@9
Day 4
1
Elliptical
1 Set
10 mins
-
2
Treadmill
1 Set
35 mins
-
Day 5
1
Lat Pullaround
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Farmer's Walk (Weighted)
2 Sets
0.25 mins
@9