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PROJECT S&Z - 3 DAY FULL BODY

by Tom B.

Program Description

This program is designed to fast track not only your strength but also build the physique to match. Perfect for those who are chasing that nasty dense look!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 18, 2025 07:08
  • Last Edited
    Jun 18, 2025 08:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
85%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
4
Safety Bar Squat
4
5-8 reps
RPE 8
5
Pull-Up (Weighted)
3
9-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
4
Safety Bar Squat
4
5-8 reps
RPE 8
5
Pull-Up (Weighted)
3
9-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2 reps
1 reps
93%
97%
2
Deadlift (Barbell)
1
1+ reps
97%
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
4
Safety Bar Squat
4
5-8 reps
RPE 8
5
Pull-Up (Weighted)
3
9-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Deadlift (Barbell)
1
1+ reps
100%
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
4
Safety Bar Squat
4
5-8 reps
RPE 8
5
Pull-Up (Weighted)
3
9-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Front Squat (Barbell)
4
5-8 reps
RPE 8
4
Pendlay Row
4
5-8 reps
RPE 8
5
Dip (Weighted)
3
9-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Front Squat (Barbell)
4
5-8 reps
RPE 8
4
Pendlay Row
4
5-8 reps
RPE 8
5
Dip (Weighted)
3
9-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2 reps
1 reps
93%
97%
2
Bench Press (Barbell)
1
1+ reps
97%
3
Front Squat (Barbell)
4
5-8 reps
RPE 8
4
Pendlay Row
4
5-8 reps
RPE 8
5
Dip (Weighted)
3
9-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Bench Press (Barbell)
1
1+ reps
100%
3
Front Squat (Barbell)
4
5-8 reps
RPE 8
4
Pendlay Row
4
5-8 reps
RPE 8
5
Dip (Weighted)
3
9-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
85%
2
Squat (Barbell)
1
5+ reps
85%
3
Deficit Deadlift (Barbell)
4
5-9 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
5-9 reps
RPE 8
5
Lunge (Barbell)
3
9-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Squat (Barbell)
1
3+ reps
90%
3
Deficit Deadlift (Barbell)
4
5-9 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
5-9 reps
RPE 8
5
Lunge (Barbell)
3
9-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
1 reps
93%
97%
2
Squat (Barbell)
1
1+ reps
97%
3
Deficit Deadlift (Barbell)
4
5-9 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
5-9 reps
RPE 8
5
Lunge (Barbell)
3
9-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Squat (Barbell)
1
1+ reps
100%
3
Deficit Deadlift (Barbell)
4
5-9 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
5-9 reps
RPE 8
5
Lunge (Barbell)
3
9-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
85%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
4
Safety Bar Squat
4 Sets
5-8 Reps
@8
5
Pull-Up (Weighted)
3 Sets
9-15 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
5 Reps
85%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Front Squat (Barbell)
4 Sets
5-8 Reps
@8
4
Pendlay Row
4 Sets
5-8 Reps
@8
5
Dip (Weighted)
3 Sets
9-15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
85%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Deficit Deadlift (Barbell)
4 Sets
5-9 Reps
@8
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-9 Reps
@8
5
Lunge (Barbell)
3 Sets
9-15 Reps
@8