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3 day week strength program

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Program Description

Unlock your strength potential with this comprehensive 3-day-a-week strength program designed for a 4-week commitment. Each session targets major muscle groups through a balanced mix of compound and isolation exercises, ensuring you build muscle and improve overall strength. With 12 focused workouts, you'll engage in effective movements like the Bench Press, Lat Pulldown, and Leg Press, all tailored to push your limits. Get ready to transform your physique and boost your confidence with a structured plan that fits seamlessly into your busy lifestyle!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2025 05:46
  • Last Edited
    Sep 02, 2025 05:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.4%
Biceps
13.6%
Chest
9.7%
Quadriceps
9.7%
Front Delts
8.7%
Lats
8.7%
Upper Back
7.8%
Hamstrings
7.8%
Middle Delts
4.9%
Calves
4.9%
Forearms
1.9%
Glutes
1.9%
Abs
1%
Abductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bayesian Curl
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bayesian Curl
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bayesian Curl
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bayesian Curl
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
Day 2
1
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
2
Bayesian Curl
3 Sets
12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
5
Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press (45 Degrees)
3 Sets
12 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
15 Reps
@8