Program Description
Following the S3N Logic on how you should recover and how much sets per week you should do for each muscle group, this program allows to increase lean muscle mass in a balanced way. Even if this program is Scientific Based dosen't mean it's easy, the amount of volume is high and each workout is a challenge. Enjoy yourself :)
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout100 minutes
- CreatedNov 04, 2025 08:26
- Last EditedNov 04, 2025 09:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.1%
Biceps
13.1%
Front Delts
12.3%
Chest
12%
Middle Delts
7.4%
Forearms
6.2%
Upper Back
5.5%
Hamstrings
5.4%
Glutes
5.3%
Abs
3.5%
Quadriceps
3.4%
Rear Delts
2.9%
Lats
2.1%
Adductors
1.4%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 9
4
Military Press (Barbell)
3
8-10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
French Press
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 9
4
Military Press (Barbell)
3
8-10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
French Press
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 9
4
Military Press (Barbell)
4
8-10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
French Press
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 9
4
Military Press (Barbell)
4
8-10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
French Press
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Croci Ai Cavi Bassi Monibraccio
2
12-15 reps
RPE 7
4
Military Press (Barbell)
2
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
6
French Press
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stacco Rumeno Pesante
3
6-8 reps
RPE 9
2
Lat Machine
4
8-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
4
Pulley Presa Stretta
3
10-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stacco Rumeno Pesante
3
6-8 reps
RPE 9
2
Lat Machine
4
8-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
4
Pulley Presa Stretta
3
10-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stacco Rumeno Pesante
4
6-8 reps
RPE 9
2
Lat Machine
5
8-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
4
Pulley Presa Stretta
3
10-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stacco Rumeno Pesante
4
6-8 reps
RPE 9
2
Lat Machine
5
8-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
4
Pulley Presa Stretta
3
10-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stacco Rumeno Pesante
2
6-8 reps
RPE 7
2
Lat Machine
3
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 7
4
Pulley Presa Stretta
2
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 7
6
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Stacco Rumeno Complementare
3
8-10 reps
RPE 9
3
Affondi
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 9
6
Calf Raises
4
15-20 reps
RPE 8.5
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Stacco Rumeno Complementare
3
8-10 reps
RPE 9
3
Affondi
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 9
6
Calf Raises
4
15-20 reps
RPE 8.5
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 9
2
Stacco Rumeno Complementare
4
8-10 reps
RPE 9
3
Affondi
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 9
6
Calf Raises
4
15-20 reps
RPE 8.5
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 9
2
Stacco Rumeno Complementare
4
8-10 reps
RPE 9
3
Affondi
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 9
6
Calf Raises
4
15-20 reps
RPE 8.5
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Stacco Rumeno Complementare
2
8-10 reps
RPE 7
3
Affondi
2
10-12 reps
RPE 7
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 7
5
Leg Curl
2
12-15 reps
RPE 7
6
Calf Raises
3
15-20 reps
RPE 7
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Lat Machine
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Pulley Presa Larga
3
12-15 reps
RPE 9
5
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 9
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Lat Machine
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Pulley Presa Larga
3
12-15 reps
RPE 9
5
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 9
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-10 reps
RPE 9
2
Lat Machine
5
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Pulley Presa Larga
3
12-15 reps
RPE 9
5
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 9
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-10 reps
RPE 9
2
Lat Machine
5
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Pulley Presa Larga
3
12-15 reps
RPE 9
5
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 9
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Lat Machine
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
4
Pulley Presa Larga
2
12-15 reps
RPE 7
5
Croci Ai Cavi Bassi Monibraccio
2
12-15 reps
RPE 7
6A
Bicep Curl (Barbell)
2
12-15 reps
RPE 7
6B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
3
French Press
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
3
10-12 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 8.5
7
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
3
French Press
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
3
10-12 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 8.5
7
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
3
French Press
4
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
10-12 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 8.5
7
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
3
French Press
4
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
10-12 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 8.5
7
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
2
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 7
3
French Press
2
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Bench Press (Close Grip)
2
10-12 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Croci Ai Cavi Bassi Monibraccio1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Military Press (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@8.5
@8.5
5
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
French Press1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
Day 2
1
Stacco Rumeno Pesante1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Lat Machine1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Pulley Presa Stretta1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
7
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@8.5
@8.5
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
2
Stacco Rumeno Complementare1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Affondi1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Hip Thrust (Barbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Leg Curl1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6
Calf Raises1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@8.5
@8.5
@8.5
7
Plank1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 4
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
2
Lat Machine1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Pulley Presa Larga1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Croci Ai Cavi Bassi Monibraccio1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6A
Bicep Curl (Barbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 5
1
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
2
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
3
French Press1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
@9
5
Bench Press (Close Grip)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Wrist Curls1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@8.5
@8.5
7
Dead Hang1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-