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BoostcampPNG

3cuh program

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12 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy and strength with 4 days of rest

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 17, 2024 04:03
  • Last Edited
    Jan 03, 2025 03:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
2
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
3
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
6
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
7
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
8
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
9
Standing Calf Raise
2
1
12 reps
14 reps
RPE 8.5
RPE 9.5
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
4
Cable Curl
1
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
2
1
6 reps
8 reps
RPE 8.5
RPE 10
7
Shoulder Press (Machine)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
8
One Arm Lateral Raise (Cable)
2
1
12 reps
14 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
11
Clean Deadlift
1
1
1
10 reps
5 reps
3 reps
RPE 8.5
RPE 9
RPE 10
12
Reverse Cable Fly
2
1
7 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
1
7 reps
9 reps
RPE 8.5
RPE 10
2
Rear Delt Fly (Cable)
2
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 10
4
Chest Fly (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
High To Low Flyes
2
1
12 reps
15 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
8
Leg Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
9
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
10
Cable Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
11
Cable Crunch
2
1
12 reps
15 reps
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 9
RPE 10
13
Wrist Curls
2
1
12 reps
16 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
3
Preacher Curl (EZ Bar)
2 Sets
1 Set
12 Reps
15 Reps
@8.5
@10
4
Cable Curl
1 Set
1 Set
10 Reps
12 Reps
@8.5
@10
5
Hammer Curl (Cable)
1 Set
1 Set
7 Reps
8 Reps
@9
@10
6
Chest Supported Row (Machine)
2 Sets
1 Set
6 Reps
8 Reps
@8.5
@10
7
Shoulder Press (Machine)
2 Sets
1 Set
7 Reps
9 Reps
@8.5
@10
8
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
14 Reps
@9
@10
9
Seated Dip (Machine)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
10
Seated Overhead Extension (EZ Bar)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
11
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
@8.5
@9
@10
12
Reverse Cable Fly
2 Sets
1 Set
7 Reps
8 Reps
@9
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
2
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
3
High To Low Flyes
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
5
Single Arm Pushdown
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
6
Hack Squat
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
7
Leg Curl
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
8
Leg Extension
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
9
Standing Calf Raise
2 Sets
1 Set
12 Reps
14 Reps
@8.5
@9.5
10
Cable Curl
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
11
Seated Row (Cable)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
Day 3
1
Upright Row (Cable)
2 Sets
1 Set
7 Reps
9 Reps
@8.5
@10
2
Rear Delt Fly (Cable)
2 Sets
1 Set
6 Reps
8 Reps
@8.5
@9
3
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
4
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
5
High To Low Flyes
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
7
Hack Squat
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
8
Leg Curl
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
9
Leg Extension
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
10
Cable Curl
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
11
Cable Crunch
2 Sets
1 Set
12 Reps
15 Reps
@9
@10
12
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8.5
@9
@10
13
Wrist Curls
2 Sets
1 Set
12 Reps
16 Reps
@8
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Awdre B.Age 16, Man
5 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Volume was high but that is too be expected for a 3 day split. Very flexible and time efficient. Caters to any kind of equipment availability. For everything being crammed into 3 days this program picks out the best of the best exercises making this program in particular one of if not the best 3 day full body programs I’ve ever done. All in all if you are looking for a program that is flexible and efficient this is the best it’s gonna get.