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Brian Decosta inspired 3 day full body

by Matthew H.
6 athletes joined

Program Description

This program is for natural lifters trying to stimulate growth while also leaving plenty of room for recovery. Feel free to swap out things, but keep the main compound lifts! On exercises that list 5 sets, start out just doing 3 and work your way up to 5 when you feel like you can recover fine. On dips and chins, switch to weighted if desired. Do 5-12 reps. Progress by hitting the upper rep ranges across all sets. If you can do all 3-5 sets for 12 reps for example, bump the weight up next week! On day 3 for squats, change it to leg press if desired. I left squats in because I don't have a leg press machine in my garage. I recommend doing heavy squat work on day 1, and then more of a technique/volume work on day 3. Also, feel free to choose a different rep range! 5-12 reps is not a rule! Enjoy the gains!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 08, 2025 05:04
  • Last Edited
    Apr 26, 2025 01:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 9
2
Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Bent Over Row (Barbell)
5
5-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
4
Overhead Press (Barbell)
5
5-12 reps
RPE 9
5
Seated Calf Raise
3
10-25 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 9
2
Incline Bench Press (Barbell)
5
5-12 reps
RPE 9
3
Seated Row (Cable)
5
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
5-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Skull Crusher
3
5-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-12 Reps
@9
2
Bench Press (Barbell)
5 Sets
5-12 Reps
@9
3
Bent Over Row (Barbell)
5 Sets
5-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
5 Sets
5-12 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
5-12 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Dip (Bodyweight)
5 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
4
Overhead Press (Barbell)
5 Sets
5-12 Reps
@9
5
Seated Calf Raise
3 Sets
10-25 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
3 Sets
10-20 Reps
@9
2
Incline Bench Press (Barbell)
5 Sets
5-12 Reps
@9
3
Seated Row (Cable)
5 Sets
5-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
5-12 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
5-12 Reps
@10