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3 days a week athleticism total body

by Aaron B.
1 athletes joined

Program Description

Unlock your athletic potential with this comprehensive 4-week program, designed to enhance total body strength and performance. Committing just three days a week, you'll engage in dynamic workouts that blend strength training, agility drills, and functional movements. Each session is crafted to boost your athleticism, improve endurance, and build a solid foundation for any fitness goal. Get ready to elevate your training and achieve results that translate to real-life performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 05, 2026 12:11
  • Last Edited
    Jan 10, 2026 09:07
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Quadriceps
11.7%
Triceps
10.9%
Glutes
10.1%
Hamstrings
10.1%
Chest
8.6%
Lats
8.6%
Upper Back
8.6%
Middle Delts
5.4%
Biceps
4.3%
Abs
3.9%
Adductors
3.1%
Rear Delts
1.6%
Lower Back
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4-6 reps
RPE 6-8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 7-8
5
Zercher Deadlift
3
4-6 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4-6 reps
RPE 6-8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 7-8
5
Zercher Deadlift
3
4-6 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4-6 reps
RPE 6-8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 7-8
5
Zercher Deadlift
3
4-6 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4-6 reps
RPE 6-8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 7-8
5
Zercher Deadlift
3
4-6 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 5-7
2
Lat Pulldown
3
12-15 reps
RPE 5-7
3
Push Up
4
12-15 reps
RPE 6-8
4
Hack Squat
2
8-10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 5-7
2
Lat Pulldown
3
12-15 reps
RPE 5-7
3
Push Up
4
12-15 reps
RPE 6-8
4
Hack Squat
2
8-10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 5-7
2
Lat Pulldown
3
12-15 reps
RPE 5-7
3
Push Up
4
12-15 reps
RPE 6-8
4
Hack Squat
2
8-10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 5-7
2
Lat Pulldown
3
12-15 reps
RPE 5-7
3
Push Up
4
12-15 reps
RPE 6-8
4
Hack Squat
2
8-10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 6-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Leg Extension
2
12-15 reps
RPE 5-7
5
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 6-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Leg Extension
2
12-15 reps
RPE 5-7
5
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 6-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Leg Extension
2
12-15 reps
RPE 5-7
5
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 6-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Leg Extension
2
12-15 reps
RPE 5-7
5
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
@6-8
@6-8
@6-8
@6-8
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
@5-7
@5-7
@5-7
@5-7
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7-8
@7-8
@7-8
5
Zercher Deadlift
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
Day 2
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@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
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@6-8
@6-8
@6-8
@6-8
4
Hack Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@6-7
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
@6-8
@6-8
@6-8
@6-8
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
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@5-7
@5-7
5
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