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BoostcampPNG

3 Day Hardcore Program

by Alek V.
1 athletes joined

Program Description

To get ripped

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 13, 2026 03:05
  • Last Edited
    Apr 08, 2026 11:31
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.1%
Triceps
12.2%
Chest
11.6%
Upper Back
10%
Biceps
7.9%
Glutes
7%
Hamstrings
7%
Quadriceps
6.1%
Lats
4.9%
Middle Delts
4.3%
Calves
3.6%
Lower Back
2.7%
Rear Delts
2.7%
Forearms
2.7%
Abs
2.1%
Adductors
1.2%
Abductors
0.9%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Deadlift (Barbell)
3
6 reps
-
4
Standing Calf Raise
6
AMRAP
-
5
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
7
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Deadlift (Barbell)
3
6 reps
-
4
Standing Calf Raise
6
AMRAP
-
5
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
7
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Deadlift (Barbell)
3
6 reps
-
4
Standing Calf Raise
6
AMRAP
-
5
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
7
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Deadlift (Barbell)
3
6 reps
-
4
Standing Calf Raise
6
AMRAP
-
5
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
7
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Deadlift (Barbell)
3
6 reps
-
4
Standing Calf Raise
6
AMRAP
-
5
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
7
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Deadlift (Barbell)
3
6 reps
-
4
Standing Calf Raise
6
AMRAP
-
5
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
7
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Deadlift (Barbell)
3
6 reps
-
4
Standing Calf Raise
6
AMRAP
-
5
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
7
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Deadlift (Barbell)
3
6 reps
-
4
Standing Calf Raise
6
AMRAP
-
5
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Seated Row (Cable)
2
1
10 reps
8 reps
-
-
7
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
8
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
5
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Machine)
1
2
10 reps
8 reps
-
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
5
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Machine)
1
2
10 reps
8 reps
-
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
5
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Machine)
1
2
10 reps
8 reps
-
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
5
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Machine)
1
2
10 reps
8 reps
-
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
5
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Machine)
1
2
10 reps
8 reps
-
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
5
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Machine)
1
2
10 reps
8 reps
-
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
5
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Machine)
1
2
10 reps
8 reps
-
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
-
5
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
6
Lateral Raise (Machine)
1
2
10 reps
8 reps
-
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Tricep Extension (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Tricep Extension (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Tricep Extension (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Tricep Extension (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Tricep Extension (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Tricep Extension (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Tricep Extension (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Tricep Extension (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Deadlift (Barbell)
3 Sets
6 Reps
-
4
Standing Calf Raise
6 Sets
AMRAP
-
5
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
6
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
-
-
7
Single Arm Row (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
8
Hyperextension
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
-
5
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Lateral Raise (Machine)
1 Set
2 Sets
10 Reps
8 Reps
-
-
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
8
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
6 Reps
-
4
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
-
-
5
Preacher Curl (Barbell)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-