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3 Day Athlete Strength Train (Inseason!)

by Chris F.
3 athletes joined

Program Description

This program is for athletes who want to build strength in season this also put less stress on joints and bones allowing growth.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 10, 2025 01:48
  • Last Edited
    Jan 19, 2026 02:40

Summary

Unlock your athletic potential with the 3 Day Athlete Strength Train (Inseason!) program, designed for those looking to maintain peak performance during their competitive season. Over the course of 7 weeks, you’ll engage in a balanced regimen of strength training three times a week, focusing on compound lifts and targeted muscle work to enhance your overall power and endurance. Each session is crafted to challenge your limits while ensuring proper recovery, making it perfect for athletes committed to excellence. Equip yourself with the tools to dominate your sport and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Triceps
12%
Lats
10.9%
Biceps
9.3%
Chest
7.7%
Front Delts
7.2%
Rear Delts
5.9%
Middle Delts
5.9%
Abs
5.2%
Hamstrings
4.2%
Glutes
3.7%
Calves
3.1%
Quadriceps
3%
Lower Back
2.8%
Adductors
2.1%
Forearms
1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Pull-Up (Weighted)
2
5-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Pull-Up (Weighted)
2
5-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Pull-Up (Weighted)
2
5-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Pull-Up (Weighted)
2
5-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Pull-Up (Weighted)
2
5-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Pull-Up (Weighted)
2
5-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Hammer Curl (Cable)
1
6-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
2
Calf Raise (Machine)
3
10-15 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-8 reps
RPE 10
5
Seated Cable Crunch
3
8-12 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Seated Cable Crunch
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Seated Cable Crunch
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Seated Cable Crunch
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Seated Cable Crunch
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Seated Cable Crunch
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 8
2
Dip (Weighted)
2
5-8 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Preacher Curl (Machine)
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
4-8 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
4-8 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
4-8 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
4-8 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
4-8 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
4-8 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (EZ Bar)
2
6-8 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@8
3
Pull-Up (Weighted)
2 Sets
5-8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@8
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
12-15 Reps
@8
7
Single Arm Rear Delt Fly (Cable)
1 Set
12-15 Reps
@8
Day 3
1
Overhead Press (Machine)
3 Sets
6-8 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Dip (Weighted)
3 Sets
4-8 Reps
@8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5
Skull Crusher (EZ Bar)
2 Sets
6-8 Reps
@8
6
Face Pull
2 Sets
12-15 Reps
@8
7
Single Arm Rear Delt Fly (Cable)
1 Set
12-15 Reps
@8
8
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@10
2
Calf Raise (Machine)
3 Sets
10-15 Reps
@10
3A
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
3B
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
4
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
5
Seated Cable Crunch
3 Sets
8-12 Reps
@10
6
Leg Extension
3 Sets
8-12 Reps
@10