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BoostcampPNG

UpperLower Greek

by Marc Jayce

Program Description

This is a program for those who only have 3x per week gym

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 27, 2024 07:30
  • Last Edited
    Dec 27, 2024 08:01
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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
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Incline Pushdown (Cable)
2
10 reps
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Rear Delt Fly (Machine)
2
10 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Seated Hamstring Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Squat (Smith Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
2
Seated Hamstring Curl
3 Sets
10 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Squat (Smith Machine)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10 Reps
@10
4
Lat Pulldown
2 Sets
10 Reps
@10
5
Seated Row (Cable)
2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@10
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 1
1
Lat Pulldown
2 Sets
10 Reps
@10
2
Seated Row (Cable)
2 Sets
10 Reps
@10
3
Incline Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
6
Pec Deck (Machine)
2 Sets
10 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@10
10
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10