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BB Transformation System * 3/3/3

by Sam

Program Description

BB Transformation System * 3/3/3

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 01, 2025 01:32
  • Last Edited
    Nov 01, 2025 11:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Chest
10.3%
Hamstrings
9.7%
Glutes
9.6%
Triceps
9.4%
Upper Back
8.2%
Biceps
6.3%
Lats
6.2%
Abs
5%
Middle Delts
4.8%
Adductors
4.8%
Front Delts
4.4%
Calves
3.4%
Abductors
2.1%
Rear Delts
1.7%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
DB Shrug
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
DB Shrug
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
DB Shrug
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
DB Shrug
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
12-15 reps
RPE 10
7
Lying Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
12-15 reps
RPE 10
7
Lying Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
12-15 reps
RPE 10
7
Lying Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
12-15 reps
RPE 10
7
Lying Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Chest Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Pull-Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
High-Cable Lateral Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Barbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Bayesian Cable Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Seated Row (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
1-Arm 45° Cable Rear Delt Flye
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
DB Shrug
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
EZ-Bar Cable Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Preacher Curl (Dumbbell)
1 Set
12-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Incline Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
High-Cable Lateral Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Cable Triceps Kickback
1 Set
12-15 Reps
@10
7
Lying Leg Raise
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Seated Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Calf Raise (Leg Press)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10