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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Front Delts
10.2%
Triceps
10.2%
Middle Delts
9.2%
Upper Back
8.9%
Hamstrings
8.5%
Lats
8.5%
Biceps
7.5%
Glutes
7.4%
Chest
7%
Abs
4.7%
Lower Back
2.1%
Adductors
1.6%
Rear Delts
1.4%
Forearms
1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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