KeyLifts

The Ferret Barbarian v3

Build Muscle

12 weeks / 4 days per week

The 3rd iteration of my evolving workout routine. If you like that sort of thing. Based on Fazlifts Barbarian workout program.

Run The Ferret Barbarian v3 in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

The Ferret Barbarian v3 Volume Overview

Sets per Week (Main vs Accessory)

015294458Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12
Main/Supplemental
Accessories

12

Weeks

57

Avg Sets/Week

464

Avg Reps/Week

4

Days/Week

Reviews

0 reviews

Week 1

Day 1

Belt Squat

Assistance
3 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 2

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 3

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 4

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 5

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 6

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 7

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 8

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 9

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 10

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 11

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

Week 12

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 8 reps

High Row

Assistance
3 x 6 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 10 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 11 reps

Day 3

45 Degree Leg Press

Assistance
3 x 5 reps

Deadlift

Assistance
3 x 3 reps

Leg Extension

Assistance
2 x 9 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 8 reps

Pull-up

Assistance
3 x 7 reps

Incline • Fly

Assistance
2 x 11 reps

Wide Grip Seated Row

Assistance
2 x 5 reps

Wide Grip Upright Row

Assistance
3 x 12 reps

Incline • Curl

Assistance
3 x 9 reps

Dips

Assistance
3 x 10 reps

More templates like The Ferret Barbarian v3

  • Doom Slayer

    Build Muscle
    8 weeks / 6 days per week

  • PPL Full Days Monthly 1.2

    Build Muscle
    4 weeks / 3 days per week

  • Low Rep High Weight

    Build Muscle
    1 weeks / 5 days per week

  • Slightly Less Boring But Big/First Set Last 3 Day

    Build Muscle
    4 weeks / 3 days per week
KeyLifts
App Store Download
Play store download
© Copyright 2026 KeyLifts - Workout Logger.