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[The Absolute Tank Perfected] 3 Day Fullbody Split

by VileloveSaga
5 athletes joined

Program Description

Get your gains up, get stronger. Inspired by Ethan McLeans split, just better. Rest, progressively overload yadayada Don’t be scared of the volume or amount of exercises. Carefully chosen, if you want to skip abs sure. OHP and other compounds help that. My mail for questions: [email protected]

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 15, 2025 12:22
  • Last Edited
    Mar 21, 2025 11:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
9
Standing Calf Raise
2
10-15 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Wide Grip)
1
1
2-10 reps
6-10 reps
RPE 8
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
7
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
8
Standing Calf Raise
2
10-15 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Hammer Curl
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Lying Leg Curl
2
8-12 reps
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Lying Leg Curl
2
6-8 reps
RPE 8
9
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
10
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Barbell Row
2
8-10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Barbell)
1
1
8-10 reps
8-1 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 8
9
Lying Leg Curl
2
6-8 reps
RPE 8
10
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
11
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Clean Deadlift
2 Sets
8-10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
8-10 Reps
@8
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
5
Hammer Curl
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@8
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@8
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
8
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
9
Lying Leg Curl
2 Sets
8-12 Reps
@8
10
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@9
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Barbell Row
2 Sets
8-10 Reps
@8
5
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
6
Bicep Curl (Barbell)
1 Set
1 Set
8-10 Reps
8-1 Reps
@8
@9
7
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@8
8
Lying Leg Curl
2 Sets
6-8 Reps
@8
9
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
10
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@9
Day 1
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8
2
Bench Press (Wide Grip)
1 Set
1 Set
2-10 Reps
6-10 Reps
@8
@8
3
Barbell Row
2 Sets
6-8 Reps
@8
4
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
@9
8
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8
9
Standing Calf Raise
2 Sets
10-15 Reps
@8
10
Leg Raise (Captain's Chair)
2 Sets
10-12 Reps
@9