Strength Power Hypertrophy 3 week wave
Unleash your strength and sculpt your physique in just 3 weeks—transform your workouts into powerful results with every rep!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 12 reps | 65% |
| 2 | Behind-the-Neck Press (Barbell) | 2 | 13–15 reps | @7 |
| 3 | Pull-Up (Bodyweight) | 1 | AMRAP | @7 |
| 1 | AMRAP | @8 | ||
| 4 | Push Up (Weighted) | 2 | 13–15 reps | @7 |
| 5 | Chest Supported Row (Dumbbell) | 2 | 13–15 reps | @6.5 |
| 6 | Bicep Curl (EZ Bar) | 2 | 13–15 reps | @6.5 |
| 7 | Lying Tricep Extension (Barbell) | 2 | 13–15 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12 reps | 65% |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 15 reps | @6.5 |
| 3 | Romanian Deadlift (Barbell) | 3 | 12 reps | @6 |
| 4 | Leg Extension | 2 | 20–30 reps | — |
| 5 | Lying Leg Curl | 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 75% |
| 2 | Front Squat (Barbell) | 3 | 6 reps | 75% |
| 3 | Good Morning | 2 | 6 reps | @6 |
| 4 | Arnold Press | 2 | 10 reps | — |
| 5 | Pec Fly (Dumbbell) | 2 | 12–15 reps | — |
| 6 | Rear Delt Fly (Dumbbell) | 2 | 15 reps | — |
| 7 | Tricep Pushdown (Band) | 2 | 20–30 reps | — |
| 8 | Hammer Curl (Dumbbell) | 2 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Box Jump | 1 | 30 reps | — |
| 2 | Power Clean | 5 | 3 reps | @6 |
| 3 | Box Squat (Barbell) | 12 | 2 reps | 60% |
| 4 | Bench Press (Barbell) | 12 | 2 reps | 60% |
| 5 | Dip (Bodyweight) | 1 | AMRAP | @7 |
| 6 | Chin-Up (Bodyweight) | 1 | AMRAP | @7 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strength Power Hypertrophy 3 week wave is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a garage 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 70 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.
Strength Power Hypertrophy 3 week wave 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength Power Hypertrophy 3 week wave 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.
Get started
