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BoostcampPNG

Casual strength 3 day program

by Francesco G.

Program Description

Stregth and hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 06:35
  • Last Edited
    Sep 22, 2025 07:26
Muscle Engagement
Front
Back
MuscleSet
Abs
15.5%
Triceps
12.8%
Upper Back
10.9%
Lats
9.8%
Front Delts
9.2%
Chest
7.1%
Quadriceps
6.7%
Glutes
6.1%
Middle Delts
6%
Hamstrings
5.1%
Lower Back
3.8%
Biceps
3.1%
Calves
2.2%
Rear Delts
0.9%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
15 reps
15 reps
5 reps
RPE 5
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Arnold Press
1
1
3
15 reps
15 reps
8 reps
RPE 5
RPE 6
RPE 8
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 8
8
Lying Leg Raise
3
10 reps
RPE 5
9
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
15 reps
15 reps
5 reps
RPE 5
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Arnold Press
1
1
3
15 reps
15 reps
8 reps
RPE 5
RPE 6
RPE 8
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 8
8
Lying Leg Raise
3
10 reps
RPE 5
9
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
15 reps
15 reps
5 reps
RPE 5
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Arnold Press
1
1
3
15 reps
15 reps
8 reps
RPE 5
RPE 6
RPE 8
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 8
8
Lying Leg Raise
3
10 reps
RPE 5
9
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
15 reps
15 reps
5 reps
RPE 5
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Arnold Press
1
1
3
15 reps
15 reps
8 reps
RPE 5
RPE 6
RPE 8
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 8
8
Lying Leg Raise
3
10 reps
RPE 5
9
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
15 reps
15 reps
5 reps
RPE 5
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Arnold Press
1
1
3
15 reps
15 reps
8 reps
RPE 5
RPE 6
RPE 8
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 8
8
Lying Leg Raise
3
10 reps
RPE 5
9
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
15 reps
15 reps
5 reps
RPE 5
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Arnold Press
1
1
3
15 reps
15 reps
8 reps
RPE 5
RPE 6
RPE 8
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 8
8
Lying Leg Raise
3
10 reps
RPE 5
9
Abs Crunch (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
15 reps
RPE 5
2
Inverted Row
5
5 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Pullover (Dumbbell)
3
8 reps
RPE 7
5
Dumbbell Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
7
Side Bend (Dumbbell)
3
8 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
15 reps
RPE 5
2
Inverted Row
5
5 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Pullover (Dumbbell)
3
8 reps
RPE 7
5
Dumbbell Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
7
Side Bend (Dumbbell)
3
8 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
15 reps
RPE 5
2
Inverted Row
5
5 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Pullover (Dumbbell)
3
8 reps
RPE 7
5
Dumbbell Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
7
Side Bend (Dumbbell)
3
8 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
15 reps
RPE 5
2
Inverted Row
5
5 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Pullover (Dumbbell)
3
8 reps
RPE 7
5
Dumbbell Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
7
Side Bend (Dumbbell)
3
8 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
15 reps
RPE 5
2
Inverted Row
5
5 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Pullover (Dumbbell)
3
8 reps
RPE 7
5
Dumbbell Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
7
Side Bend (Dumbbell)
3
8 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
15 reps
RPE 5
2
Inverted Row
5
5 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Pullover (Dumbbell)
3
8 reps
RPE 7
5
Dumbbell Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
7
Side Bend (Dumbbell)
3
8 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15 reps
RPE 5
2
Dip (Bodyweight)
5
5 reps
RPE 5
3
Push Up
3
8 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
10 reps
RPE 8
5
French Press
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
7
Lying Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15 reps
RPE 5
2
Dip (Bodyweight)
5
5 reps
RPE 5
3
Push Up
3
8 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
10 reps
RPE 8
5
French Press
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
7
Lying Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15 reps
RPE 5
2
Dip (Bodyweight)
5
5 reps
RPE 5
3
Push Up
3
8 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
10 reps
RPE 8
5
French Press
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
7
Lying Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15 reps
RPE 5
2
Dip (Bodyweight)
5
5 reps
RPE 5
3
Push Up
3
8 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
10 reps
RPE 8
5
French Press
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
7
Lying Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15 reps
RPE 5
2
Dip (Bodyweight)
5
5 reps
RPE 5
3
Push Up
3
8 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
10 reps
RPE 8
5
French Press
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
7
Lying Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15 reps
RPE 5
2
Dip (Bodyweight)
5
5 reps
RPE 5
3
Push Up
3
8 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
10 reps
RPE 8
5
French Press
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
7
Lying Leg Raise
3
10 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@9
@9
@9
@9
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
8 Reps
8 Reps
8 Reps
@5
@6
@8
@8
@8
5
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
7
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Lying Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@5
@5
@5
9
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Barbell Row
1 Set
1 Set
15 Reps
15 Reps
@5
@5
2
Inverted Row
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
5
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
7
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
8
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@5
@5
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@5
@5
@5
3
Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
French Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Lying Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6