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BoostcampPNG

3-Day Plan 2025 Winter Arc

by Maria Lacambra
2 athletes joined

Program Description

made for friends and family

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 14, 2025 01:28
  • Last Edited
    Mar 20, 2025 11:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2A
Lat Pulldown
4
10 reps
-
2B
Rear Delt Fly (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Dumbbell Row
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Single Arm Rear Delt Fly (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Lat Pulldown
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dumbbell Row
2
15 reps
-
6
One Arm Lateral Raise (Cable)
2
15 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
8
Tricep Kickback
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Single Leg Hip Thrust
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
2
12 reps
-
5
Farmer's Walk (Weighted)
2
45 reps
-
6
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
60 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Farmer's Walk (Weighted)
2
45 reps
-
5
Leg Raise (Captain's Chair)
2
15 reps
-
Week 1
1 / 7 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
-
2
Single Leg Hip Thrust
4 Sets
12 Reps
-
3
Single Leg Press
3 Sets
12 Reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
45 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 3
1
Glute Bridge (Dumbbell)
4 Sets
60 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Farmer's Walk (Weighted)
3 Sets
45 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2A
Lat Pulldown
4 Sets
10 Reps
-
2B
Rear Delt Fly (Dumbbell)
1 Set
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5B
Single Arm Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-