5.0
(1 rating)
Program Description
Fortnite
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedJul 30, 2025 05:48
- Last EditedAug 03, 2025 03:25
Summary
Elevate your strength game with this comprehensive 3-week program designed to target two muscle groups per day, six days a week. Combining powerlifting fundamentals with hypertrophy training, you'll master key lifts like the squat, deadlift, and overhead press while sculpting your arms and legs. Each session is strategically crafted to enhance your performance and build muscle, ensuring you maximize your gains in a full gym setting. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.2%
Triceps
9.8%
Glutes
9.7%
Middle Delts
8.8%
Hamstrings
8.7%
Biceps
8.2%
Front Delts
7.8%
Upper Back
6.8%
Abs
5.9%
Chest
5.9%
Lats
4.9%
Rear Delts
3.7%
Calves
2.7%
Adductors
2.6%
Lower Back
2.5%
Abductors
1.4%
Forearms
0.5%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
2 reps
RPE 6
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 7
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 8
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
5
Single Arm Cable Curl
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
5
Single Arm Cable Curl
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
5
Single Arm Cable Curl
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 6
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Single Arm Cable Curl
4
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
8
Lateral Raise (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 7
-
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 8
-
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 6
-
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
4
8 reps
RPE 10
6
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Single Arm Pushdown
4
8 reps
RPE 10
5
Single Arm Cable Curl
4
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Single Arm Pushdown
4
8 reps
RPE 10
5
Single Arm Cable Curl
4
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
4
8 reps
RPE 10
Week 1
1 / 3 Weeks
Day 4
1
Squat (Low Bar)3 Sets
4 Reps
-
2
Hack Squat2 Sets
8 Reps
@10
3
Seated Hamstring Curl3 Sets
8 Reps
@10
4
Leg Extension3 Sets
8 Reps
@10
5
Hip Thrust (Machine)3 Sets
8 Reps
@10
6
Hip Abductor (Machine)3 Sets
8 Reps
@10
7
Standing Calf Raise3 Sets
8 Reps
@10
Day 5
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
3 Reps
@6
-
2
Bicep Curl (Barbell)3 Sets
8 Reps
@10
3
Overhead Press (Barbell)3 Sets
8 Reps
@10
4
Rear Delt Fly (Machine)3 Sets
8 Reps
@10
5
Single Arm Pushdown4 Sets
8 Reps
@10
6
Single Arm Cable Curl4 Sets
8 Reps
@10
7
Overhead Tricep Extension (Cable)3 Sets
8 Reps
@10
8
Lateral Raise (Cable)4 Sets
8 Reps
@10
Day 2
1
Incline Bench Press (Barbell)3 Sets
8 Reps
@10
2
Overhead Press (Barbell)3 Sets
8 Reps
@10
3
Pec Deck (Machine)3 Sets
8 Reps
@10
4
Rear Delt Fly (Machine)3 Sets
8 Reps
@10
5
Single Arm Pushdown4 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)3 Sets
8 Reps
@10
7
Lateral Raise (Cable)3 Sets
8 Reps
@10
Day 3
1
Deadlift (Barbell)3 Sets
4 Reps
-
2
Bicep Curl (Barbell)3 Sets
8 Reps
@10
3
Pull-Up (Weighted)3 Sets
8 Reps
@10
4
Chest Supported Row (Machine)3 Sets
8 Reps
@10
5
Single Arm Cable Curl4 Sets
8 Reps
@10
6
Abs Crunch (Machine)4 Sets
8 Reps
@10
Day 6
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
4 Reps
@6
-
2
Pec Deck (Machine)3 Sets
8 Reps
@10
3
Lat Pulldown3 Sets
8 Reps
@10
4
Seated Row (Cable)3 Sets
8 Reps
@10
5
Lateral Raise (Cable)4 Sets
8 Reps
@10
6
Abs Crunch (Machine)3 Sets
8 Reps
@10
Day 1
1
Squat (Low Bar)1 Set
3 Sets
1 Reps
2 Reps
@6
-
2
Hack Squat2 Sets
8 Reps
@10
3
Seated Hamstring Curl3 Sets
8 Reps
@10
4
Leg Extension3 Sets
8 Reps
@10
5
Hip Thrust (Machine)3 Sets
8 Reps
@10
6
Hip Adductor (Machine)3 Sets
8 Reps
@10
7
Standing Calf Raise3 Sets
8 Reps
@10