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n-Suns' CAP3
General
Intermediate
Barbell
Plan Details
The n-Suns' CAP3 routine by colehuston is a 18 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 47 min
6 exercises
Barbell Bench Press
7 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
Back, Abs, & Triceps
Est. 63 min
8 exercises
Barbell Sumo Deadlift
9 Sets x 4 Reps
Cable Seated Row
3 Sets x 4 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 3
Legs & Shoulders
Est. 48 min
6 exercises
Barbell Squat
8 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 4
Chest & Biceps
Est. 49 min
6 exercises
Barbell Bench Press
8 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 6
Back, Abs, & Triceps
Est. 50 min
8 exercises
Barbell Deadlift
1 Set x 3 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Pallof Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 7
Legs & Shoulders
Est. 52 min
6 exercises
Barbell Front Squat
9 Sets x 4 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Day 8
Chest & Biceps
Est. 49 min
6 exercises
Barbell Bench Press
8 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 9
Back, Abs, & Triceps
Est. 63 min
8 exercises
Barbell Sumo Deadlift
7 Sets x 8 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 11
Legs & Shoulders
Est. 36 min
6 exercises
Barbell Squat
1 Set x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 12
Chest & Biceps
Est. 53 min
6 exercises
Barbell Bench Press
9 Sets x 4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 13
Back, Abs, & Triceps
Est. 59 min
8 exercises
Barbell Deadlift
7 Sets x 4 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Pallof Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 14
Legs & Shoulders
Est. 54 min
6 exercises
Barbell Front Squat
7 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Day 16
Chest & Biceps
Est. 37 min
6 exercises
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 17
Back, Abs, & Triceps
Est. 63 min
8 exercises
Barbell Sumo Deadlift
8 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 18
Legs & Shoulders
Est. 105 min
6 exercises
Barbell Squat
37 Sets x 4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 19
Chest & Biceps
Est. 51 min
6 exercises
Barbell Bench Press
7 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 20
Back, Abs, & Triceps
Est. 59 min
8 exercises
Barbell Deadlift
8 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Pallof Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 21
Legs & Shoulders
Est. 49 min
6 exercises
Barbell Front Squat
8 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
