logo
BoostcampPNG

3 MaxG

by George Gourlis
2 athletes joined
5.0
(1 rating)

Program Description

PROGRAM FOR HEALTH POWER AND ENDURANCE

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 23, 2024 08:56
  • Last Edited
    Sep 06, 2024 10:04

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
Triceps
13.3%
Upper Back
13.3%
Biceps
10.5%
Quadriceps
9.8%
Chest
9.1%
Lats
8.1%
Front Delts
7%
Hamstrings
7%
Glutes
4.9%
Other
3.5%
Middle Delts
3.5%
Rear Delts
3.5%
Abs
2.1%
Forearms
1.4%
Adductors
1.4%
Lower Back
1.4%
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
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
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7