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
Sep 01, 2024 08:05

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

Quadriceps

15.5%

Glutes

12.2%

Chest

11.2%

Triceps

9.9%

Hamstrings

8.8%

Front Delts

8.8%

Lats

8.6%

Upper Back

6.9%

Middle Delts

5.4%

Adductors

4.5%

Abs

4.4%

Lower Back

2.2%

Biceps

1.7%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

65%

70%

75%

80%

2

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

65%

70%

75%

80%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

75%

80%

84%

2

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

75%

80%

84%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

2

Squat (Barbell)

1

AMRAP

94%

3

Bench Press (Barbell)

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

4

Bench Press (Barbell)

1

AMRAP

94%

5

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Deadlift (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

65%

70%

75%

80%

2

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

65%

70%

75%

80%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Deadlift (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

75%

80%

84%

2

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

75%

80%

84%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Deadlift (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

2

Deadlift (Barbell)

1

AMRAP

94%

3

Overhead Press (Barbell)

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

4

Overhead Press (Barbell)

1

AMRAP

94%

5

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

45%

55%

58%

62%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

45%

55%

58%

62%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

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