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BoostcampPNG

end of the year stronger

by Alaska Evaporada
2 athletes joined

Program Description

This program will help you tone your body and maximize each work out to target all of your muscles. This is perfect if you only have 3 days a week to dedicate your work out.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 02, 2024 07:28
  • Last Edited
    Jun 18, 2025 12:00

Summary

Get ready to finish the year on a high note with this 5-week strength program designed to build muscle and boost your confidence. Committing to just three days a week, you'll engage in a variety of compound exercises like the Romanian Deadlift and Bent Over Row, focusing on key muscle groups to maximize gains. Perfect for all fitness levels, this program emphasizes proper form and intensity, ensuring you make steady progress. Let’s make these final weeks count and step into the new year stronger than ever!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
12 reps
15 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
12 reps
15 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
12 reps
15 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
3
Bent Over Row (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
4
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@7.5
@7.5
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
2
Hip Thrust (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
3
Floor Press (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
4
Overhead Press (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
2
Squat (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Barbell Row
2 Sets
1 Set
10 Reps
12 Reps
@7.5
@7.5
4
Floor Press (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@7
@7