Program Description
A minimalist strength program built around heavy triples and steady progression. Train the main barbell lifts three times per week using a simple heavy/medium/volume structure. Designed for lifters who want to build serious strength while keeping the program simple, effective, and sustainable long term.
Program Overview
- LevelIntermediate, Advanced
- GoalStrength
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 18, 2026 04:59
- Last EditedMar 18, 2026 05:24
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.5%
Triceps
14.3%
Chest
11.3%
Quadriceps
8.9%
Glutes
8.9%
Hamstrings
8.9%
Upper Back
7.1%
Lats
7.1%
Middle Delts
5.4%
Abs
4.5%
Lower Back
3%
Biceps
2.4%
Adductors
1.5%
Rear Delts
1.2%
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
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
90%
85%
2
Bench Press (Barbell)
1
4
3 reps
3 reps
90%
85%
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Lat Pulldown
4
7 reps
75%
4
Dip (Weighted)
4
8 reps
75%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
85%
85%
85%
85%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
85%
85%
85%
85%
3
Barbell Row1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 2
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
85%
85%
85%
85%
85%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
3
Pull-Up (Weighted)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
75%
75%
75%
75%
Day 3
1
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
75%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
75%
75%
3
Lat Pulldown1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
75%
75%
75%
75%
4
Dip (Weighted)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
75%
75%
75%
75%