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3-2-1

by Michael J.

Program Description

3 week 2 upper/ 1 lower 3 Cardio days Muscle Preservation Added Cardio Fat Loss

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2025 01:40
  • Last Edited
    Jun 28, 2025 04:57

Summary

The 3-2-1 program is a dynamic 3-week training regimen designed to elevate your fitness game with a balanced mix of cardio and strength training. Committing to 6 days a week, you'll engage in targeted workouts that focus on upper body, lower body, and cardiovascular conditioning, ensuring a comprehensive approach to building strength and endurance. Each session is crafted to challenge your limits while promoting muscle growth and fat loss, making it perfect for those ready to transform their physique. Equip yourself with a full gym and get ready to push your boundaries!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
RPE 6
2
Decline Crunch (Weighted)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
RPE 6
2
Decline Crunch (Weighted)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
RPE 6
2
Decline Crunch (Weighted)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3A
Kelso Shrug
2
5-9 reps
-
3B
Chest Supported Row (Machine)
2
5-9 reps
-
4
Lateral Raise (Dumbbell)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Preacher Curl (Barbell)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3A
Kelso Shrug
2
5-9 reps
-
3B
Chest Supported Row (Machine)
2
5-9 reps
-
4
Lateral Raise (Dumbbell)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Preacher Curl (Barbell)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3A
Kelso Shrug
2
5-9 reps
-
3B
Chest Supported Row (Machine)
2
5-9 reps
-
4
Lateral Raise (Dumbbell)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Preacher Curl (Barbell)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Lying Leg Curl
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Belt Squat
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Lying Leg Curl
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Belt Squat
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Lying Leg Curl
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Belt Squat
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Decline Crunch (Weighted)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Decline Crunch (Weighted)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Decline Crunch (Weighted)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3A
Chest Supported Row (Machine)
2
5-9 reps
-
3B
Kelso Shrug
2
5-9 reps
-
4
Lateral Raise (Dumbbell)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Preacher Curl (Barbell)
2
5-9 reps
-
7
JM Press (Smith Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3A
Chest Supported Row (Machine)
2
5-9 reps
-
3B
Kelso Shrug
2
5-9 reps
-
4
Lateral Raise (Dumbbell)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Preacher Curl (Barbell)
2
5-9 reps
-
7
JM Press (Smith Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3A
Chest Supported Row (Machine)
2
5-9 reps
-
3B
Kelso Shrug
2
5-9 reps
-
4
Lateral Raise (Dumbbell)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Preacher Curl (Barbell)
2
5-9 reps
-
7
JM Press (Smith Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Decline Crunch (Weighted)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Decline Crunch (Weighted)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Decline Crunch (Weighted)
2
5-9 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Stair Climber
1 Set
40 mins
@6
2
Decline Crunch (Weighted)
2 Sets
5-9 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
5-9 Reps
-
3A
Kelso Shrug
2 Sets
5-9 Reps
-
3B
Chest Supported Row (Machine)
2 Sets
5-9 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
5-9 Reps
-
5
Shoulder Press (Machine)
2 Sets
5-9 Reps
-
6
Preacher Curl (Barbell)
2 Sets
5-9 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
-
Day 3
1
Standing Calf Raise
2 Sets
5-9 Reps
-
2
Lying Leg Curl
2 Sets
5-9 Reps
-
3
Leg Extension
2 Sets
5-9 Reps
-
4
Belt Squat
2 Sets
5-9 Reps
-
5
Stiff Leg Deadlift
1 Set
5-9 Reps
-
Day 4
1
Stair Climber
1 Set
40 mins
-
2
Decline Crunch (Weighted)
2 Sets
5-9 Reps
-
Day 5
1
Lat Pulldown (Neutral Grip)
2 Sets
5-9 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
3A
Chest Supported Row (Machine)
2 Sets
5-9 Reps
-
3B
Kelso Shrug
2 Sets
5-9 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
5-9 Reps
-
5
Shoulder Press (Machine)
2 Sets
5-9 Reps
-
6
Preacher Curl (Barbell)
2 Sets
5-9 Reps
-
7
JM Press (Smith Machine)
2 Sets
5-9 Reps
-
Day 6
1
Stair Climber
1 Set
40 mins
-
2
Decline Crunch (Weighted)
2 Sets
5-9 Reps
-