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Josh 3 Day

by Josh D.
2 athletes joined

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
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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