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BoostcampPNG

3-day Full Body Strength and Mass

by Kevin W.
13 athletes joined

Program Description

Build strength and mass! Centered around the 4 main compound barbell movements (squat, deadlift, bench, press) with a reverse pyramid rep and progression scheme.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 13, 2024 01:06
  • Last Edited
    Sep 18, 2024 12:11
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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
Star
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
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Clean (Barbell)
3
3 reps
RPE 6
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 6
4B
Chin-Up (Weighted)
3
10 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5B
Tricep Extension (Cable)
3
15 reps
RPE 6
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 6
RPE 6
4A
Leg Extension
3
10 reps
RPE 6
4B
Chin-Up (Weighted)
3
10 reps
RPE 6
5A
Pec Deck (Machine)
3
15 reps
RPE 6
5B
Tricep Extension (Cable)
3
15 reps
RPE 6
5C
Hammer Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
3
High Pull
3
3 reps
RPE 6
4A
Hip Thrust (Barbell)
3
10 reps
RPE 6
4B
Chin-Up (Weighted)
3
10 reps
RPE 6
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 6
5B
Tricep Extension (Cable)
3
15 reps
RPE 6
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
Week 1
1 / 6 Weeks
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Dip (Weighted)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
High Pull
3 Sets
1 Set
3 Reps
1 Reps
@9
@9.5
4A
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7.5
Day 2
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
@9
@9
4A
Leg Extension
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Pec Deck (Machine)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Hammer Curl
3 Sets
15 Reps
@7.5
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Clean (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
@8
@9
4A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5