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Bretto 3

by Brett L.

Program Description

Good all rounder to keep in shape

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2025 05:57
  • Last Edited
    Sep 05, 2025 06:11
Muscle Engagement
Front
Back
MuscleSet
Abs
16.4%
Triceps
13.9%
Chest
12.3%
Upper Back
10.7%
Quadriceps
8.2%
Front Delts
8.2%
Lats
7.4%
Biceps
7.4%
Calves
4.1%
Middle Delts
4.1%
Hamstrings
2.5%
Forearms
1.6%
Glutes
1.6%
Abductors
0.8%
Rear Delts
0.8%
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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
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Bicep Curl (Machine)
1
-
4
Chest Fly (Machine)
1
-
5
Calf Raise (Machine)
1
-
6
Incline Bench Press (Smith Machine)
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Shrug (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
1
-
10
Seated Row (Cable)
1
-
11
Lat Pulldown
1
-
12
Sit Up
1
-
13
Lying Leg Raise
1
-
14
Oblique Crunch
1
-
15
Russian Twist
1
-
16
Push Up
1
-
17
Skull Crusher (Dumbbell)
1
-
Week 1
1 / 10 Weeks
Day 1
1
Leg Press
1 Set
-
2
Leg Extension
1 Set
-
3
Bicep Curl (Machine)
1 Set
-
4
Chest Fly (Machine)
1 Set
-
5
Calf Raise (Machine)
1 Set
-
6
Incline Bench Press (Smith Machine)
1 Set
-
7
Tricep Rope Push Down (Cable)
1 Set
-
8
Shrug (Dumbbell)
1 Set
-
9
Lateral Raise (Dumbbell)
1 Set
-
10
Seated Row (Cable)
1 Set
-
11
Lat Pulldown
1 Set
-
12
Sit Up
1 Set
-
13
Lying Leg Raise
1 Set
-
14
Oblique Crunch
1 Set
-
15
Russian Twist
1 Set
-
16
Push Up
1 Set
-
17
Skull Crusher (Dumbbell)
1 Set
-