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3 day shift

by Kroy M.
3 athletes joined

Program Description

If you work a 3 on 3 off shift, this is a 3 day workout

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 21, 2024 11:47
  • Last Edited
    Jun 18, 2025 09:39

Summary

The 3 Day Shift program is a focused, three-week training plan designed for those looking to maximize their strength and muscle gains in just three sessions per week. Each workout targets key muscle groups with a mix of compound and isolation exercises, including Overhead Press, Deadlifts, and Incline Bench Press, ensuring a well-rounded approach to fitness. With a balance of intensity and volume tailored to your capabilities, this program will challenge you while allowing for ample recovery. Get ready to redefine your limits and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
1
1
1
8 reps
6 reps
10 reps
12 reps
15 reps
RPE 6
RPE 9.5
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
1
12 reps
12 reps
RPE 8.5
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
4
Squat (Barbell)
1
3
2
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
5
Roman Chair Sit Up
2
-
6
Leg Curl
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
10 reps
3 reps
15 reps
RPE 7.5
RPE 10
RPE 6
2
Bench Press (Barbell)
3
14 reps
RPE 10
3
Wide Grip Pull-Up
4
6 reps
RPE 10
4
Lat Pulldown
4
20 reps
RPE 10
5
Leg Extension
2
40 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
8 reps
3 reps
RPE 9
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9.5
3
Wide Grip Pull-Up
3
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
4
15 reps
RPE 9.5
5
Lat Pulldown
4
15 reps
RPE 9.5
6
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
8 reps
5 reps
5 reps
60%
80%
70%
2
Bench Press (Barbell)
3
2
8 reps
5 reps
70%
70%
3
V-Handle Tricep Pushdown (Cable)
5
12 reps
RPE 10
4
Skull Crusher
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
RPE 9
2
Leg Curl
4
15 reps
RPE 9.5
3
Upright Row (Barbell)
4
12 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
RPE 6
5
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
6
Overhead Press (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
4 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 9
3
Incline Bench Press (Barbell)
5
5 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
5
15 reps
RPE 9
5
Pendlay Row
4
8 reps
RPE 9
6
Leg Extension
2
40 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
2
12 reps
10 reps
10 reps
80%
100%
80%
2
Pendlay Row
4
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Leg Press (45 Degrees)
4
6 reps
80%
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
14 reps
RPE 9
7
Single Arm Row (Dumbbell)
4
10 reps
RPE 8.5
8
Decline Crunch
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 9
2
Wide Grip Pull-Up
3
10 reps
RPE 9.5
3
Lat Pulldown
5
12 reps
RPE 9
4
Barbell Row
5
6-8 reps
RPE 9
5
Leg Extension
2
40 reps
RPE 9.5
6
Hammer Curl
1
1
1
1
40 reps
30 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7
8 reps
3 reps
RPE 8
RPE 8
2
Hack Squat
4
12 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
5
6 reps
RPE 9.5
4
Hammer Curl
4
15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
15 reps
RPE 9.5
6
Dip (Bodyweight)
4
10 reps
RPE 9.5
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
10 Reps
12 Reps
15 Reps
@6
@9.5
@9
@9
@9
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
4
Squat (Barbell)
1 Set
3 Sets
2 Sets
8 Reps
5 Reps
3 Reps
@6
@7
@8
5
Roman Chair Sit Up
2 Sets
-
6
Leg Curl
4 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
8 Reps
5 Reps
5 Reps
60%
80%
70%
2
Bench Press (Barbell)
3 Sets
2 Sets
8 Reps
5 Reps
70%
70%
3
V-Handle Tricep Pushdown (Cable)
5 Sets
12 Reps
@10
4
Skull Crusher
3 Sets
15 Reps
@10
Day 3
1
Hack Squat
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
10 Reps
80%
100%
80%
2
Pendlay Row
4 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Press (45 Degrees)
4 Sets
6 Reps
80%
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
14 Reps
@9
7
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@8.5
8
Decline Crunch
3 Sets
25 Reps
@10