IntermediateFree

MY PROGRAM (S3)

Julio F.· Feb 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

120 min

STAGE 3 You are close to being an intermediate. Progression has probably slow down or even stalled. -EXERCISE SELECTION If something is progressin well and you have no aches don`t change it. Although I think it's a good time to include some variation. Change exercises if: -You are no longer progressing (in any way, for at least 3-4 weeks). -You are having persistent &/ worsening joint pain. -You are experiencing excessive fatigue. -You are getting significantly less stimulus than usual (pumps, tension, disruption...). These are valid reasons to change an exercise, also you could consider changing for the sake of enjoyment/avoiding boredom. -INTENSITY It's time to take it up a notch. You can go to failure/RIR 0 on isolations often but maybe only on the last set. Experiment with going to failure/RIR 0 on the last set of compound lifts OCCASIONALY. I don't recommend going to failure on Squats or Deadlifts/Rdls. You should be able to gauge RIR/RPE. -PROGRESSION Use OVERLOAD AUTORREGULATION as described on STAGE 1. This progression method is thought to make you transition effortlessly onto intermediate. Some lifts could be progressing fine & others could be stallin. On the lifts that are stallin you may want to transition to double progression or dynamic double progression. You are closing onto intermediate, take your time to add weight, don't rush it, progress has slowed down and it is normal, don't get frustrated. Train consistently, follow the program, eat well & in a 200-300kcal surplus, sleep 8 hours & be sure that you are training hard & I guarantee you will progress. IF YOU STAGNATE, MAKE SURE THAT YOU HAVE THIS DIALED IN BEFORE MAKING ANY CHANGES. Once you check those boxes, use volume as a tool. -VOLUME If you are progressing don't add volume. You can manipulate other variables to progress. If you are not progressing you can try adding volume & see if it works. If you keep adding volume you will have to reduce the intensity, you can't do high volumes to failure every week for the same muscle group, it doesn't work. -REST INTERVALS 3-4 min between compounds. 1-2 min between isolations. -WARM UPS Do as many ramping sets as needed before each lift. More weight usually needs more warm up sets. Warm up sets should feel fairly easy. -FINALLY Do not modify the program parameters. Run this program for as long as you are progressing on it. If you are progressing fine I wouldn't change anything.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.8%

Front Delts

9.4%

Glutes

8.7%

Neck

8.3%

Quadriceps

8.3%

Hamstrings

Biceps

5.9%

Chest

5.6%

Upper Back

5.6%

Middle Delts

5.6%

Abs

5.6%

Lats

4.2%

Calves

4.2%

Adductors

2.4%

Abductors

2.4%

Lower Back

2.1%

Rear Delts

Forearms

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	3	4–6 reps	@8–9
1B	Neck Curl	3	10–20 reps	@8–9
2	Barbell Row	3	6–10 reps	@8–9
3	Overhead Press (Barbell)	3	5–8 reps	@8–9
Superset
4A	Tricep Pushdown (Cable)	3	8–12 reps	@8–9
4B	Lateral Raise (Cable)	3	10–15 reps	@8–9
Superset
5A	Concentration Curl	3	6–10 reps	@8–9
5B	Bench Finger Wrist Curl	2	10–15 reps	@8–9

#	Exercise	Sets	Reps	Load
Superset
1A	High Bar Squat (Barbell)	3	4–6 reps	@8–9
1B	Neck Extension	3	10–20 reps	@8–9
2	Romanian Deadlift (Barbell)	1	6–8 reps	@8–9
		1	8–10 reps	@8–9
Superset
3A	Ghr Sit Up	3	6–12 reps	@8–9
3B	Straight Leg Calf Raise	3	10–15 reps	@8–9
Superset
4A	Hip Adductor (Machine)	2	10–15 reps	@8–9
4B	Hip Abductor (Machine)	2	15–20 reps	@8–9
5	Hip Extension	2	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Chin-Up (Weighted)	3	4–6 reps	@8–9
Superset
2A	Incline Bench Press (Barbell)	3	6–10 reps	@8–9
2B	Neck Curl	3	10–20 reps	@8–9
Superset
3A	Tricep Pushdown (Cable)	2	10–15 reps	@8–9
3B	Upright Row (Cable)	2	10–15 reps	@8–9
Superset
4A	Preacher Curl (EZ Bar)	3	8–12 reps	@8–9
4B	Overhead Extension (EZ Bar)	3	8–12 reps	@8–9
5	Chest Fly (Cable)	2	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
Superset
1A	Deadlift (Barbell)	2	4–6 reps	@8
1B	Neck Extension	3	10–20 reps	@8–9
Superset
2A	Leg Press (45 Degrees)	3	6–10 reps	@8–9
2B	Calf Raise (Leg Press)	3	20–30 reps	@8–9
3	Cable Crunch	3	8–12 reps	@8–9
Superset
4A	Lying Leg Curl	2	8–12 reps	@8–9
4B	Leg Extension	2	8–12 reps	@8–9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, MY PROGRAM (S3) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

MY PROGRAM (S3) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

MY PROGRAM (S3) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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