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3 Days a week athleticism

by Aaron B.

Program Description

Unlock your athletic potential with this 4-week program designed for those who want to enhance their performance without sacrificing time. Committing just three days a week, you'll engage in a dynamic blend of strength, agility, and endurance workouts tailored to boost your overall athleticism. Each session is crafted to challenge your limits and promote functional fitness, ensuring you not only look strong but feel powerful in every movement. Get ready to elevate your game and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2026 09:18
  • Last Edited
    Jan 10, 2026 09:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Glutes
11%
Hamstrings
11%
Front Delts
11%
Lats
10%
Upper Back
10%
Triceps
9.1%
Chest
6.4%
Middle Delts
6.4%
Biceps
5%
Adductors
3.7%
Abs
3.7%
Rear Delts
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4-6 reps
RPE 5-7
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 6-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 6-7
5
Zercher Deadlift
3
4-6 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4-6 reps
RPE 5-7
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 6-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 6-7
5
Zercher Deadlift
3
4-6 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4-6 reps
RPE 5-7
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 6-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 6-7
5
Zercher Deadlift
3
4-6 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4-6 reps
RPE 5-7
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 6-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 6-7
5
Zercher Deadlift
3
4-6 reps
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
4-6 reps
RPE 5-7
2
Lat Pulldown
3
12-15 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
4-6 reps
RPE 5-7
2
Lat Pulldown
3
12-15 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
4-6 reps
RPE 5-7
2
Lat Pulldown
3
12-15 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
4-6 reps
RPE 5-7
2
Lat Pulldown
3
12-15 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 5-7
Week 1
1 / 4 Weeks
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
@5-7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
@5-7
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@6-7
@6-7
@6-7
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-7
@6-7
@6-7
5
Zercher Deadlift
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@4-6
@4-6
@4-6
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
@5-7
2
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@5-7
@5-7
@5-7
3
Push Up Rings
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2-4 Reps
2-4 Reps
2-4 Reps
2-4 Reps
@7-8
@7-8
@7-8
@7-8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@5-7
@5-7
@5-7
@5-7