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BoostcampPNG

3-Day Ultimate Program (ULFB)

by Chris M.
1 athletes joined

Program Description

Nobody Cares - Work Harder

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2025 12:27
  • Last Edited
    Feb 16, 2025 07:44
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 8-9
2A
Seated Row (Cable)
3
6-10 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8-10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Hammer Curl
3
10-15 reps
RPE 10
4C
Kelso Shrug
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2A
Lying Leg Curl
4
6-10 reps
RPE 8-10
2B
Lateral Banded Walk
4
15-20 reps
RPE 8-9
3A
Leg Extension
4
8-12 reps
RPE 8-10
3B
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-10
4A
Straight Leg Calf Raise
4
8-12 reps
RPE 8-10
4B
Cable Crunch
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 7-9
2A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
2B
Standing Pullover (Cable)
3
8-12 reps
RPE 7-9
3A
Leg Press
3
8-12 reps
RPE 7-9
3B
Machine Chest Press (Neutral Grip)
3
8-10 reps
RPE 8-10
3C
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-10
4B
Seated Calf Raise
3
12-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
6-10 Reps
@8-9
2A
Seated Row (Cable)
3 Sets
6-10 Reps
@8-9
2B
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@8-10
3A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-10
3B
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8-10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Hammer Curl
3 Sets
10-15 Reps
@10
4C
Kelso Shrug
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2A
Lying Leg Curl
4 Sets
6-10 Reps
@8-10
2B
Lateral Banded Walk
4 Sets
15-20 Reps
@8-9
3A
Leg Extension
4 Sets
8-12 Reps
@8-10
3B
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@8-10
4A
Straight Leg Calf Raise
4 Sets
8-12 Reps
@8-10
4B
Cable Crunch
4 Sets
8-12 Reps
@8-10
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
8-10 Reps
@7-9
2A
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7-9
2B
Standing Pullover (Cable)
3 Sets
8-12 Reps
@7-9
3A
Leg Press
3 Sets
8-12 Reps
@7-9
3B
Machine Chest Press (Neutral Grip)
3 Sets
8-10 Reps
@8-10
3C
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8-10
4A
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8-10
4B
Seated Calf Raise
3 Sets
12-20 Reps
@10