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ANABOLIC AF 3 DAY FULL BODY

by Matthew H.
203 athletes joined

Program Description

3 phase program. Each phase is 3 weeks long. Beginners through advanced lifters will benefit from this! 2-3 days off between sessions is recommended but do what your body tells you. Some light calisthenics or cardio can be done on off days. Try to hit RPE 9 on all sets. ENJOY THE GAINS!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2024 03:34
  • Last Edited
    Feb 22, 2025 12:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
RPE 9
2
Deadlift (Barbell)
4
1-4 reps
RPE 9
3
Overhead Press (Barbell)
4
1-4 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 9
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
7
Overhead Extension (Dumbbell)
2
6-8 reps
RPE 9
8
Hanging Leg Raise
5
8-20 reps
RPE 9
9
Standing Calf Raise
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 9
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Pullover (Dumbbell)
1
8-12 reps
RPE 9
6
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
9
Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
Standing Calf Raise
3
8-12 reps
RPE 9
11
Decline Crunch
3
30-100 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Sissy Squat
2
12-15 reps
RPE 9
3
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
4
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
6
Pullover (Dumbbell)
2
12-15 reps
RPE 9
7
Shrug (Barbell)
5
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9
Upright Row (Barbell)
2
12-15 reps
RPE 9
10A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
10B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
11A
Bicep Curl (Cable)
2
12-15 reps
RPE 9
11B
Lying Tricep Extension (Barbell)
2
12-15 reps
RPE 9
12
Standing Calf Raise
4
12-15 reps
RPE 9
13
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Sissy Squat
2
12-15 reps
RPE 9
3
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
4
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
6
Pullover (Dumbbell)
2
12-15 reps
RPE 9
7
Shrug (Barbell)
5
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9
Upright Row (Barbell)
2
12-15 reps
RPE 9
10A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
10B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
11A
Bicep Curl (Cable)
2
12-15 reps
RPE 9
11B
Lying Tricep Extension (Barbell)
2
12-15 reps
RPE 9
12
Standing Calf Raise
4
12-15 reps
RPE 9
13
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Sissy Squat
2
12-15 reps
RPE 9
3
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
4
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
6
Pullover (Dumbbell)
2
12-15 reps
RPE 9
7
Shrug (Barbell)
5
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9
Upright Row (Barbell)
2
12-15 reps
RPE 9
10A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
10B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
11A
Bicep Curl (Cable)
2
12-15 reps
RPE 9
11B
Lying Tricep Extension (Barbell)
2
12-15 reps
RPE 9
12
Standing Calf Raise
4
12-15 reps
RPE 9
13
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
RPE 9
2
Deadlift (Barbell)
4
1-4 reps
RPE 9
3
Overhead Press (Barbell)
4
1-4 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 9
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
7
Overhead Extension (Dumbbell)
2
6-8 reps
RPE 9
8
Hanging Leg Raise
5
8-20 reps
RPE 9
9
Standing Calf Raise
3
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
RPE 9
2
Deadlift (Barbell)
4
1-4 reps
RPE 9
3
Overhead Press (Barbell)
4
1-4 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 9
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
7
Overhead Extension (Dumbbell)
2
6-8 reps
RPE 9
8
Hanging Leg Raise
5
8-20 reps
RPE 9
9
Standing Calf Raise
3
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 9
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Pullover (Dumbbell)
1
8-12 reps
RPE 9
6
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
9
Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
Standing Calf Raise
3
8-12 reps
RPE 9
11
Decline Crunch
3
30-100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 9
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Pullover (Dumbbell)
1
8-12 reps
RPE 9
6
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
9
Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
Standing Calf Raise
3
8-12 reps
RPE 9
11
Decline Crunch
3
30-100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12-15 reps
RPE 9
3
Shrug (Barbell)
5
12-15 reps
RPE 9
4
Bench Press (Dumbbell)
2
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Arnold Press
2
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
8B
Dip (Bodyweight)
2
12-15 reps
RPE 9
9A
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9
9B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
10
Standing Calf Raise
4
12-15 reps
RPE 9
11
Decline Crunch
5
20-50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12-15 reps
RPE 9
3
Shrug (Barbell)
5
12-15 reps
RPE 9
4
Bench Press (Dumbbell)
2
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Arnold Press
2
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
8B
Dip (Bodyweight)
2
12-15 reps
RPE 9
9A
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9
9B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
10
Standing Calf Raise
4
12-15 reps
RPE 9
11
Decline Crunch
5
20-50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
2
12-15 reps
RPE 9
3
Shrug (Barbell)
5
12-15 reps
RPE 9
4
Bench Press (Dumbbell)
2
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Arnold Press
2
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
8B
Dip (Bodyweight)
2
12-15 reps
RPE 9
9A
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9
9B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
10
Standing Calf Raise
4
12-15 reps
RPE 9
11
Decline Crunch
5
20-50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
RPE 9
2
Deadlift (Barbell)
4
1-4 reps
RPE 9
3
Overhead Press (Barbell)
4
1-4 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 9
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
7
Overhead Extension (Dumbbell)
2
6-8 reps
RPE 9
8
Hanging Leg Raise
5
8-20 reps
RPE 9
9
Standing Calf Raise
3
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
4
1-4 reps
RPE 9
3
Bench Press (Barbell)
4
1-4 reps
RPE 9
4
Pull-Up (Weighted)
2
1-6 reps
RPE 9
5
Shrug (Barbell)
3
3-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 9
8
Decline Crunch (Weighted)
5
8-12 reps
RPE 9
9
Standing Calf Raise
5
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 9
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Pullover (Dumbbell)
1
8-12 reps
RPE 9
6
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
9
Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
Standing Calf Raise
3
8-12 reps
RPE 9
11
Decline Crunch
3
30-100 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Dip (Weighted)
3
8-12 reps
RPE 9
9
Standing Calf Raise
3
8-12 reps
RPE 9
10
Hanging Leg Raise
3
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
RPE 9
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Lat Pulldown
2
12-15 reps
RPE 9
4
Shrug (Dumbbell)
5
12-15 reps
RPE 9
5
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
6
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
7
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9A
Hammer Curl
2
12-15 reps
RPE 9
9B
Skull Crusher
2
12-15 reps
RPE 9
10A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
10B
Dip (Bodyweight)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 9
11
Standing Calf Raise
4
12-15 reps
RPE 9
12
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
RPE 9
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Lat Pulldown
2
12-15 reps
RPE 9
4
Shrug (Dumbbell)
5
12-15 reps
RPE 9
5
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
6
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
7
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9A
Hammer Curl
2
12-15 reps
RPE 9
9B
Skull Crusher
2
12-15 reps
RPE 9
10A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
10B
Dip (Bodyweight)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 9
11
Standing Calf Raise
4
12-15 reps
RPE 9
12
Hanging Leg Raise
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
RPE 9
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Lat Pulldown
2
12-15 reps
RPE 9
4
Shrug (Dumbbell)
5
12-15 reps
RPE 9
5
Incline Bench Press (Barbell)
2
12-15 reps
RPE 9
6
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
7
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
9A
Hammer Curl
2
12-15 reps
RPE 9
9B
Skull Crusher
2
12-15 reps
RPE 9
10A
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
10B
Dip (Bodyweight)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 9
11
Standing Calf Raise
4
12-15 reps
RPE 9
12
Hanging Leg Raise
5
15-20 reps
RPE 9
Week 1
1 / 9 Weeks
Day 3
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 2
1
Good Morning
1 Set
10 Reps
@9
2
Deadlift (Barbell)
4 Sets
1-4 Reps
@9
3
Overhead Press (Barbell)
4 Sets
1-4 Reps
@9
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Overhead Extension (Dumbbell)
2 Sets
6-8 Reps
@9
8
Hanging Leg Raise
5 Sets
8-20 Reps
@9
9
Standing Calf Raise
3 Sets
8-20 Reps
@9