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Josh 3 Day

by Josh D.
2 athletes joined
5.0
(1 rating)

Program Description

J

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 22, 2024 06:37
  • Last Edited
    Sep 07, 2024 06:41

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
11.9%
Upper Back
11%
Glutes
9.3%
Triceps
9.3%
Middle Delts
8.5%
Biceps
7.6%
Front Delts
7.6%
Lats
6.8%
Hamstrings
5.9%
Rear Delts
5.1%
Chest
4.2%
Calves
4.2%
Adductors
3.4%
Abs
2.5%
Lower Back
1.7%
Forearms
0.8%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
DB Skullcrusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
AMRAP
-
2
Squat (Barbell)
3
6-10 reps
-
3
Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
DB Skullcrusher
3 Sets
10-15 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
2
Dumbbell Row
3 Sets
10-12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Calf Raise (Bodyweight)
3 Sets
AMRAP
-
2
Squat (Barbell)
3 Sets
6-10 Reps
-
3
Deadlift (Barbell)
3 Sets
6-10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-