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BodyProject Stronger 3.0

by Tim Colledge
16 athletes joined

Program Description

This 8-week strength training cycle is designed to maximize muscle growth and strength gains through a structured approach that balances heavy compound lifts with accessory work. Each session targets two major muscle groups with a focus on progressive overload, gradually increasing intensity and load over the 8 weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 08, 2025 10:38
  • Last Edited
    Jun 08, 2025 06:35
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Horizontal Body Row
4
AMRAP
-
2
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Horizontal Body Row
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Dumbbell)
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Squat (Barbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2
Lunge (Barbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bent Over Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Kettlebell Squat
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Kettlebell Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
AMRAP
RPE 10
2
Pull-Up (Weighted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Military Press (Barbell)
5
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Deadlift (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 10
2
Military Press (Barbell)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
AMRAP
-
2
Deadlift (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
10 reps
-
2
Military Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
AMRAP
RPE 10
2
Pull-Up (Weighted)
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
4-6 reps
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Kettlebell Squat
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
2
Kettlebell Squat
4 Sets
10-12 Reps
@8
Day 3
1
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
-
2
Military Press (Barbell)
4 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
12 Reps
-