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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 06, 2025 10:33

Summary

**Bretto 3** is a focused 10-week strength training program designed for those ready to elevate their fitness game with just one workout per week. This program combines machine and bodyweight exercises to target all major muscle groups, ensuring balanced development and increased strength. With a variety of movements like the Leg Press, Chest Fly, and Bicep Curl, you'll build muscle effectively while learning proper techniques through instructional videos. Perfect for anyone looking to maximize their gym time and achieve impressive results!
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
Star
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
-