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Bromley's Beginner 3-Day
Beginner–IntermediateFree

Bromley's Beginner 3-Day

BAC
BAC· Jan 2025
22athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
3 days
Level
Beginner, Intermediate
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
60 min
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.

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Front Delts
13.7%
Triceps
13%
Quadriceps
10.7%
Glutes
10.7%
Hamstrings
10.7%
Middle Delts
8.4%
Upper Back
8.4%
Abs
5.7%
Chest
5.3%
Biceps
3.8%
Lower Back
3.8%
Lats
3.1%
Adductors
1.5%
Forearms
1.1%
Week 1 Workouts
#ExerciseSetsReps
1Squat (Barbell)46 reps
2Bench Press (Barbell)46 reps
3Upright Row (Barbell)46 reps
4Single Arm Overhead Tricep Extension38–12 reps
#ExerciseSetsReps
1Deadlift (Barbell)46 reps
2Barbell Row46 reps
3Overhead Press (Barbell)46 reps
4Preacher Curl (Dumbbell)38–12 reps
#ExerciseSetsReps
1Front Squat (Barbell)38–12 reps
2Bench Press (Close Grip)38–12 reps
3Romanian Deadlift (Barbell)38–12 reps
4Standing Behind Neck Shoulder Press (Barbell)38–12 reps

Common questions

Yes, Bromley's Beginner 3-Day is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a garage 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.

Bromley's Beginner 3-Day is structured around 3 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Bromley's Beginner 3-Day 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

Boostcamp app
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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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