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BoostcampPNG

The Nonpareil - 3 day full body

by Sidney van Pel
2 athletes joined

Program Description

The ultimate 3-day a week full body program. Good to combine with fulltime work etc. Good sleep, diet and 10k steps a day essential.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 08:56
  • Last Edited
    Jan 03, 2025 01:02
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
-
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Pullover (Dumbbell)
2
1
5 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Barbell Row
3 Sets
5 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chest Fly (Machine)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Pullover (Dumbbell)
2 Sets
1 Set
5 Reps
8 Reps
@8
@8
3
Dip (Weighted)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8