Thunder’s GYAT Plan 3.0
Strong, Sculpted, and Symmetrical — Build Your Best Body in 8 Weeks.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Box Squat | 3 | 6–8 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps |
| 3 | Hip Abduction (Cable) | 3 | 15 reps |
| 4 | Glute Kickback (Cable) | 2 | 15 reps |
| 5 | Standing Calf Raise | 3 | 15 reps |
| 6 | Single Standing Hamstring Curl | 2 | 15 reps |
| 7 | Pallof Press | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps |
| 3 | Seated Row (Cable) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 5 | Overhead Extension (Dumbbell) | 2 | 12 reps |
| 6 | Suitcase Carry | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 2 | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 3 | Single Leg Extension | 3 | 12 reps |
| 4 | Single Leg Hip Thrust | 3 | 12 reps |
| 5 | Seated Good Morning | 3 | 15 reps |
| 6 | Hip Abduction (Cable) | 2 | 20 reps |
| 7 | Glute Med Kickback | 2 | 15 reps |
| 8 | Ab Wheel | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 3 | 0 reps |
| 2 | Overhead Press (Barbell) | 3 | 6–8 reps |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 10 reps |
| 4 | T-Bar Row | 3 | 10 reps |
| 5 | Face Pull | 3 | 12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 2 | 15 reps |
| 7 | Hammer Curl | 2 | 10 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Thunder’s GYAT Plan 3.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Thunder’s GYAT Plan 3.0 is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Thunder’s GYAT Plan 3.0 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
