logo
BoostcampPNG

3 Day Passion for Weights - Whole Body Amended

by Thomas N.

Program Description

Hypertrophy - 4 sets each exercise over 3 days a week - 3 sets per muscle group 1 Abs exercise as bonus for each Day on top of the 6 exercises as optional depending on time available.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 03:05
  • Last Edited
    Jun 27, 2025 03:09
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Week 1
1 / 4 Weeks
Day 1
1
Incline Curl (Dumbbell)
4 Sets
@6-8
2
Hammer Curl (Dumbbell)
4 Sets
@6-8
3
Single arm Triceps Extension
4 Sets
@6-8
4
Skull Crusher (Dumbbell)
4 Sets
@6-8
5
Bench Press (Dumbbell)
4 Sets
@6-8
6
Squat (Barbell)
4 Sets
@6-8
7
Decline Sit Up (Weighted)
4 Sets
@6-8
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
@6-8
2
Decline Bench Press (Dumbbell)
4 Sets
@6-8
3
Dumbbell Row
4 Sets
@6-8
4
Rear Delt Fly (Dumbbell)
4 Sets
@6-8
5
Lateral Raise (Dumbbell)
4 Sets
@6-8
6
Reverse Lunge (Barbell)
4 Sets
@6-8
7
Weighted Leg Lift
4 Sets
@6-8
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
@6-8
2
Front Raise
4 Sets
@6-8
3
Bicep Curl (Dumbbell)
4 Sets
@6-8
4
Overhead Tricep Extension (Dumbbell)
4 Sets
@6-8
5
Romanian Deadlift (Dumbbell)
4 Sets
@6-8
6
Walking Lunge (Dumbbell)
4 Sets
@6-8
7
Decline Sit Up (Bodyweight)
4 Sets
@6-8