STT: Vol. 3 - #BEEFMODE
#BEEFMODE 24/7
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Seated Row (Cable) | 4 | 10–12 reps | @9 |
| 2B | Wide Grip Lat Pulldown | 4 | 10–12 reps | @9 |
| 3 | Bench Press (Barbell) | 5 | 5 reps | @10 |
| 4 | Sling Shot Bench Press (Barbell) | 3 | 6–8 reps | @10 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @10 |
| Superset | ||||
| 6A | Dip (Weighted) | 4 | 10 reps | @10 |
| 6B | Chest Fly (Cable) | 4 | 12 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 4 | 36 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Monster Walks | 3 | 20 reps | @6 |
| 2B | Deadmill | 3 | 2 min | @6 |
| 2C | Reverse Hyperextension | 3 | 15 reps | @6 |
| 3 | Squat (Barbell) | 5 | 5 reps | @10 |
| Superset | ||||
| 4A | Romanian Deadlift (Barbell) | 3 | 8 reps | @10 |
| 4B | Leg Press | 3 | 8–10 reps | @10 |
| Superset | ||||
| 5A | Hanging Leg Raise | 3 | 12 reps | @8 |
| 5B | Cable Crunch | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Good Morning | 3 | 12 reps | @8 |
| 2B | Lat Pulldown | 3 | 12 reps | @8 |
| 2C | Deadlift (Barbell) | 3 | 8 reps | @5 |
| 3 | Deadlift (Barbell) | 5 | 5 reps | @10 |
| Superset | ||||
| 4A | Pull-Up (Bodyweight) | 4 | 8 reps | @8 |
| 4B | Bicep Curl (EZ Bar) | 4 | 12 reps | @10 |
| Superset | ||||
| 5A | Bent Over Row (Barbell) | 4 | 8 reps | — |
| 5B | Bicep Curl (Dumbbell) | 4 | 15 reps | @8 |
| 5C | Lat Pushdown | 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Monster Walks | 3 | 20 reps | @6 |
| 2B | Deadmill | 3 | 2 min | @6 |
| 2C | Reverse Hyperextension | 3 | 15 reps | @6 |
| 3 | Hack Squat | 5 | 5 reps | @10 |
| Superset | ||||
| 4A | Leg Curl | 3 | 8 reps | @10 |
| 4B | Leg Extension | 3 | 8–10 reps | @10 |
| Superset | ||||
| 5A | Goblet Squat | 3 | 12 reps | @8 |
| 5B | Seated Calf Raise | 3 | 12 reps | @8 |
| Superset | ||||
| 6A | Decline Sit Up (Bodyweight) | 4 | 15 reps | @10 |
| 6B | Ab Wheel | 4 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Rotator Cuff | 3 | 15 reps | @6 |
| 2B | Standing Shoulder Press (Dumbbell) | 3 | 15 reps | @6 |
| 3 | Overhead Press (Barbell) | 5 | 5 reps | @10 |
| Superset | ||||
| 4A | Arnold Press | 4 | 15 reps | @8 |
| 4B | Bicep Curl (Machine) | 4 | 15 reps | @8 |
| 4C | Tricep Extension (Dumbbell) | 4 | 15 reps | @8 |
| Superset | ||||
| 5A | Rear Delt Fly (Machine) | 4 | 15 reps | @8 |
| 5B | Front Raise | 4 | 15 reps | @8 |
| Superset | ||||
| 6A | Lateral Raise (Dumbbell) | 4 | 15 reps | @8 |
| 6B | Chest Supported Bicep Curl | 4 | 15 reps | @8 |
| 6C | Tricep Pushdown (Cable) | 4 | 15 reps | @8 |
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, STT: Vol. 3 - #BEEFMODE 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 full 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.
STT: Vol. 3 - #BEEFMODE is structured around 5 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.
STT: Vol. 3 - #BEEFMODE 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
