Bromley's Beginner 3-Day

by BAC
5 athletes joined

Program Description

This is Alexander Bromley's basic 3-day beginner-to-intermediate program from "SIMPLEST Step by Step Beginner Guide", pg7. Bromley shares his programs in these freely and I didn't see it in boostcamp yet, so here it is until the man himself drops it. "This is a logical jump from the A/B alternating progression. A third day is added that includes the variations listed earlier which is going to be a welcome change after drilling the same basic movements so often." The general idea is to take the 2-day program and add a 3rd day that works similar muscle groups but in different ways.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2025 02:47
  • Last Edited
    Jun 29, 2025 10:53

Summary

Kickstart your fitness journey with Bromley's Beginner 3-Day program, designed for those ready to embrace strength training. Over the course of one week, you'll engage in a balanced mix of foundational barbell and dumbbell exercises, including squats, deadlifts, and bench presses, tailored to build strength and confidence. With three dedicated days of training, you’ll target all major muscle groups while learning proper form and technique in a supportive garage gym environment. Get ready to lay the groundwork for a stronger, fitter you!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Bench Press (Barbell)
4 Sets
6 Reps
-
3
Upright Row (Barbell)
4 Sets
6 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Barbell Row
4 Sets
6 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Front Squat (Barbell)
3 Sets
8-12 Reps
-
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-