3day strength | Workout Programs | Boostcamp App |

3day strength

by baddol

1 athletes joined

Program Description

Increase SBDO

Program Overview

Level

Beginner

Goal

Powerbuilding, Powerlifting

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

90 minutes

Created

Apr 20, 2024 09:47

Last Edited

May 08, 2024 02:19

down_app

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

65%

70%

75%

80%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

65%

70%

75%

80%

3

Chin-Up (Weighted)

4 Sets

12 Reps

@6

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

60%

65%

70%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

60%

65%

70%

3

Chin-Up (Weighted)

4 Sets

12 Reps

@6

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

65%

70%

75%

80%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

65%

70%

75%

80%

3

Chin-Up (Weighted)

4 Sets

12 Reps

@6