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BoostcampPNG

Adonis's 3 Day Program

by anthony E.
1 athletes joined

Program Description

Efficient Muscle

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 21, 2024 11:42
  • Last Edited
    Aug 03, 2024 03:46

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
10.5%
Hamstrings
10.5%
Triceps
9.3%
Quadriceps
8.7%
Upper Back
7.7%
Front Delts
7.4%
Lats
7.1%
Biceps
6.5%
Glutes
6.5%
Calves
6.2%
Forearms
5.6%
Middle Delts
4.6%
Lower Back
3.7%
Abs
2.8%
Adductors
1.9%
Rear Delts
0.9%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Incline Chest Press (Machine)
1
6-10 reps
-
3
Lat Pulldown
1
6-10 reps
-
4
Barbell Row
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Incline Chest Press (Machine)
1
6-10 reps
-
3
Lat Pulldown
1
6-10 reps
-
4
Barbell Row
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Incline Chest Press (Machine)
1
6-10 reps
-
3
Lat Pulldown
1
6-10 reps
-
4
Barbell Row
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Incline Chest Press (Machine)
1
6-10 reps
-
3
Lat Pulldown
1
6-10 reps
-
4
Barbell Row
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Incline Chest Press (Machine)
1
6-10 reps
-
3
Lat Pulldown
1
6-10 reps
-
4
Barbell Row
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Incline Chest Press (Machine)
1
6-10 reps
-
3
Lat Pulldown
1
6-10 reps
-
4
Barbell Row
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Incline Chest Press (Machine)
1
6-10 reps
-
3
Lat Pulldown
1
6-10 reps
-
4
Barbell Row
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Incline Chest Press (Machine)
1
6-10 reps
-
3
Lat Pulldown
1
6-10 reps
-
4
Barbell Row
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Leg Curl
1
10-15 reps
-
4
Leg Extension
1
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Leg Curl
1
10-15 reps
-
4
Leg Extension
1
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Leg Curl
1
10-15 reps
-
4
Leg Extension
1
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Leg Curl
1
10-15 reps
-
4
Leg Extension
1
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Leg Curl
1
10-15 reps
-
4
Leg Extension
1
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Leg Curl
1
10-15 reps
-
4
Leg Extension
1
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Leg Curl
1
10-15 reps
-
4
Leg Extension
1
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Leg Curl
1
10-15 reps
-
4
Leg Extension
1
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Bicep Curl (Barbell)
1
6-10 reps
-
3
Lateral Raise (Dumbbell)
1
6-10 reps
-
4
Farmer's Walk (Weighted)
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Bicep Curl (Barbell)
1
6-10 reps
-
3
Lateral Raise (Dumbbell)
1
6-10 reps
-
4
Farmer's Walk (Weighted)
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Bicep Curl (Barbell)
1
6-10 reps
-
3
Lateral Raise (Dumbbell)
1
6-10 reps
-
4
Farmer's Walk (Weighted)
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Bicep Curl (Barbell)
1
6-10 reps
-
3
Lateral Raise (Dumbbell)
1
6-10 reps
-
4
Farmer's Walk (Weighted)
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Bicep Curl (Barbell)
1
6-10 reps
-
3
Lateral Raise (Dumbbell)
1
6-10 reps
-
4
Farmer's Walk (Weighted)
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Bicep Curl (Barbell)
1
6-10 reps
-
3
Lateral Raise (Dumbbell)
1
6-10 reps
-
4
Farmer's Walk (Weighted)
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Bicep Curl (Barbell)
1
6-10 reps
-
3
Lateral Raise (Dumbbell)
1
6-10 reps
-
4
Farmer's Walk (Weighted)
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Bicep Curl (Barbell)
1
6-10 reps
-
3
Lateral Raise (Dumbbell)
1
6-10 reps
-
4
Farmer's Walk (Weighted)
1
40 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
-
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Barbell Row
2 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Curl
2 Sets
10-15 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Standing Calf Raise
4 Sets
10-15 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
4
Farmer's Walk (Weighted)
3 Sets
40 Reps
-