HIT MSP3 BB 5 Days + Back/Arms
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 6–8 reps | 82.5% |
| 2 | 8–12 reps | 70% | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 6–8 reps | 82.5% |
| 2 | 8–12 reps | 70% | ||
| 3 | Hip Thrust (Machine) | 1 | 6–8 reps | 82.5% |
| 2 | 8–12 reps | 70% | ||
| 4 | Chest Press (Machine) | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 5 | Seated Row (Cable) | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 6 | Lying Leg Curl | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 7 | Leg Raise (Captain's Chair) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 4–6 reps | 87.5% |
| 2 | 6–10 reps | 75% | ||
| 2 | Hammer Curl (Dumbbell) | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 4 | Overhead Tricep Extension (Cable) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 5 | Reverse Pec Deck | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 6 | Leg Extension | 1 | 8–15 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 7 | Abs Crunch (Machine) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–8 reps | 82.5% |
| 2 | 8–12 reps | 70% | ||
| 2 | Barbell Row | 1 | 6–8 reps | 82.5% |
| 2 | 8–12 reps | 70% | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 4–6 reps | 87.5% |
| 2 | 6–10 reps | 75% | ||
| 4 | Shoulder Press (Machine) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 5 | Lat Pulldown | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 6 | Lying Leg Curl | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 7 | Side Bend (Dumbbell) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 6–12 reps | 82.5% |
| 2 | 10–15 reps | 65% | ||
| 2 | Pullover (Dumbbell) | 1 | 8–10 reps | 77.5% |
| 2 | 10–15 reps | 65% | ||
| 3 | Bicep Curl (Dumbbell) | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 5 | Tricep Extension (Machine) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 6 | Leg Extension | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 7 | Leg Raise (Captain's Chair) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | 77.5% |
| 2 | 10–15 reps | 65% | ||
| 2 | Seated Wide-Grip Row (Cable) | 1 | 8–15 reps | 77.5% |
| 2 | 10–15 reps | 65% | ||
| 3 | Lunge (Dumbbell) | 1 | 8–12 reps | 77.5% |
| 2 | 10–15 reps | 65% | ||
| 4 | Shrug (Dumbbell) | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% | ||
| 5 | Side Bend (Dumbbell) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 6 | Abs Crunch (Machine) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 7 | Calf Raise (Leg Press) | 1 | 8–15 reps | 75% |
| 1 | 4–8 reps | 60% | ||
| 1 | 4–8 reps | 50% | ||
| 1 | 4–8 reps | 40% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 1 | 6–8 reps | 82.5% |
| 2 | 8–12 reps | 70% | ||
| 2 | Overhead Tricep Extension (Cable) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 3 | Hammer Curl (Cable) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 4 | Standing Pullover (Cable) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 5 | Tricep Rope Push Down (Cable) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 6 | Preacher Curl (Machine) | 1 | 8–12 reps | 75% |
| 1 | 4–6 reps | 60% | ||
| 1 | 4–6 reps | 50% | ||
| 1 | 4–6 reps | 40% | ||
| 7 | Lat Pulldown (Single Arm) | 1 | 6–12 reps | 80% |
| 1 | 3–6 reps | 65% | ||
| 1 | 3–6 reps | 55% | ||
| 1 | 3–6 reps | 45% |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, HIT MSP3 BB 5 Days + Back/Arms is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
HIT MSP3 BB 5 Days + Back/Arms is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HIT MSP3 BB 5 Days + Back/Arms is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
