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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
    Oct 07, 2025 04:06

Summary

Unlock your strength potential with this 6-week, 3-day Casual Strength program designed for those looking to build muscle and enhance overall fitness. Each session focuses on compound movements and targeted exercises, including deadlifts, Bulgarian split squats, and barbell rows, ensuring a balanced approach to strength training. Perfect for garage gym enthusiasts, this program combines effective workouts with manageable intensity, making it ideal for lifters of all levels. Get ready to challenge yourself and see real results!
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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
5 Sets
15 Reps
15 Reps
5 Reps
@5
@6
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Arnold Press
1 Set
1 Set
3 Sets
15 Reps
15 Reps
8 Reps
@5
@6
@8
5
Front Raise
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
7
Single Leg Calf Raise (Weighted)
3 Sets
10 Reps
@8
8
Lying Leg Raise
3 Sets
10 Reps
@5
9
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Barbell Row
2 Sets
15 Reps
@5
2
Inverted Row
5 Sets
5 Reps
@8
3
Barbell Row
3 Sets
8 Reps
@8
4
Pullover (Dumbbell)
3 Sets
8 Reps
@7
5
Dumbbell Row
3 Sets
8 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
7
Side Bend (Dumbbell)
3 Sets
8 Reps
@8
8
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@6
Day 3
1
Bench Press (Dumbbell)
2 Sets
15 Reps
@5
2
Dip (Bodyweight)
5 Sets
5 Reps
@5
3
Push Up
3 Sets
8 Reps
@8
4
Tricep Dip (Bodyweight)
3 Sets
10 Reps
@8
5
French Press
3 Sets
8 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
10 Reps
@8
7
Lying Leg Raise
3 Sets
10 Reps
@6