logo
BoostcampPNG

To Failure 3

by Nate Floress (Captain Doober)
1 athletes joined

Program Description

Quick 4 week cut with focus on abdominal and pull ups, supported by heavy weight standard exercises.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 18, 2025 05:56
  • Last Edited
    Jun 18, 2025 11:03

Summary

Unleash your strength with the "To Failure 3" program, a comprehensive 4-week training plan designed for dedicated lifters. Committing to four days a week, you'll push your limits with a mix of bodyweight and barbell exercises, including Pull-Ups, Deadlifts, and Planks, targeting major muscle groups for balanced development. Each session is crafted to maximize intensity and promote muscle growth, ensuring you reach your peak performance. Get ready to challenge yourself and redefine your limits!
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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Deadlift (Barbell)
1
1
RPE 6
RPE 10
3
Plank
1
1
RPE 6
RPE 10
4
Ab Wheel
1
1
RPE 6
RPE 10
5
Standing Calf Raise
1
1
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Deadlift (Barbell)
1
1
RPE 6
RPE 10
3
Plank
1
1
RPE 6
RPE 10
4
Ab Wheel
1
1
RPE 6
RPE 10
5
Standing Calf Raise
1
1
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Deadlift (Barbell)
1
1
RPE 6
RPE 10
3
Plank
1
1
RPE 6
RPE 10
4
Ab Wheel
1
1
RPE 6
RPE 10
5
Standing Calf Raise
1
1
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Deadlift (Barbell)
1
1
RPE 6
RPE 10
3
Plank
1
1
RPE 6
RPE 10
4
Ab Wheel
1
1
RPE 6
RPE 10
5
Standing Calf Raise
1
1
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Decline Sit Up (Bodyweight)
1
1
RPE 6
RPE 10
3
Bench Press (Barbell)
1
1
RPE 6
RPE 10
4
Shoulder Press
1
1
RPE 6
RPE 10
5
100m Sprint
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Decline Sit Up (Bodyweight)
1
1
RPE 6
RPE 10
3
Bench Press (Barbell)
1
1
RPE 6
RPE 10
4
Shoulder Press
1
1
RPE 6
RPE 10
5
100m Sprint
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Decline Sit Up (Bodyweight)
1
1
RPE 6
RPE 10
3
Bench Press (Barbell)
1
1
RPE 6
RPE 10
4
Shoulder Press
1
1
RPE 6
RPE 10
5
100m Sprint
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Decline Sit Up (Bodyweight)
1
1
RPE 6
RPE 10
3
Bench Press (Barbell)
1
1
RPE 6
RPE 10
4
Shoulder Press
1
1
RPE 6
RPE 10
5
100m Sprint
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Yoke Carry
1
1
RPE 6
RPE 10
3
Prowler Push
3
RPE 10
4
Hanging Leg Raise
1
1
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Yoke Carry
1
1
RPE 6
RPE 10
3
Prowler Push
3
RPE 10
4
Hanging Leg Raise
1
1
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Yoke Carry
1
1
RPE 6
RPE 10
3
Prowler Push
3
RPE 10
4
Hanging Leg Raise
1
1
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Yoke Carry
1
1
RPE 6
RPE 10
3
Prowler Push
3
RPE 10
4
Hanging Leg Raise
1
1
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Dip (Bodyweight)
1
1
RPE 6
RPE 10
3
Tricep Extension (Cable)
1
1
RPE 6
RPE 10
4
Russian Twist (Dumbbell)
1
1
RPE 6
RPE 10
5
Reverse Abs Crunch (Bodyweight)
1
1
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Dip (Bodyweight)
1
1
RPE 6
RPE 10
3
Tricep Extension (Cable)
1
1
RPE 6
RPE 10
4
Russian Twist (Dumbbell)
1
1
RPE 6
RPE 10
5
Reverse Abs Crunch (Bodyweight)
1
1
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Dip (Bodyweight)
1
1
RPE 6
RPE 10
3
Tricep Extension (Cable)
1
1
RPE 6
RPE 10
4
Russian Twist (Dumbbell)
1
1
RPE 6
RPE 10
5
Reverse Abs Crunch (Bodyweight)
1
1
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 10
2
Dip (Bodyweight)
1
1
RPE 6
RPE 10
3
Tricep Extension (Cable)
1
1
RPE 6
RPE 10
4
Russian Twist (Dumbbell)
1
1
RPE 6
RPE 10
5
Reverse Abs Crunch (Bodyweight)
1
1
RPE 6
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
@10
2
Deadlift (Barbell)
1 Set
1 Set
@6
@10
3
Plank
1 Set
1 Set
@6
@10
4
Ab Wheel
1 Set
1 Set
@6
@10
5
Standing Calf Raise
1 Set
1 Set
@7
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
@10
2
Decline Sit Up (Bodyweight)
1 Set
1 Set
@6
@10
3
Bench Press (Barbell)
1 Set
1 Set
@6
@10
4
Shoulder Press
1 Set
1 Set
@6
@10
5
100m Sprint
1 Set
1 Set
1 Set
@9
@9.5
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
@10
2
Yoke Carry
1 Set
1 Set
@6
@10
3
Prowler Push
3 Sets
@10
4
Hanging Leg Raise
1 Set
1 Set
@6
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
@10
2
Dip (Bodyweight)
1 Set
1 Set
@6
@10
3
Tricep Extension (Cable)
1 Set
1 Set
@6
@10
4
Russian Twist (Dumbbell)
1 Set
1 Set
@6
@10
5
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
@6
@10