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Gains

by Michael Cox

Program Description

Unleash your potential with the **Gains** program—a dynamic 3-week journey designed to build strength and muscle. Comprising 9 training days, this program focuses on compound lifts like squats, deadlifts, and bench presses, ensuring comprehensive muscle engagement across all major groups. Expect a mix of barbell and dumbbell exercises, complemented by core stability work, to maximize your results. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2025 09:23
  • Last Edited
    Sep 01, 2025 09:44
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.6%
Upper Back
10.7%
Hamstrings
8.6%
Glutes
8.4%
Lats
7.8%
Abs
6.7%
Front Delts
6.7%
Chest
6.5%
Middle Delts
5.8%
Triceps
5.4%
Olympic
4.9%
Lower Back
3.7%
Biceps
3.6%
Rear Delts
2.4%
Adductors
1.8%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Band)
3
1
5 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Band)
3
1
5 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Band)
3
1
5 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Clean and Press
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Clean and Press
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Clean and Press
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Press
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
Bent Over Row (Barbell)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Lunge (Dumbbell)
3 Sets
12 Reps
-
6
Plank
3 Sets
30 mins
-
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Band)
3 Sets
1 Set
5 Reps
8 Reps
-
-
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Russian Twist
3 Sets
30 Reps
-
Day 3
1
Power Clean
3 Sets
5 Reps
-
2
Clean and Press
3 Sets
5 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-