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3 Day Athlete Strength Train (Inseason!)

by Chris F.
2 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
    Aug 10, 2025 02:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
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
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
Single Leg Calf Raise (Weighted)
3 Sets
10-15 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
7
Seated Cable Crunch
3 Sets
8-12 Reps
@8