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Leviticus

Just a stupid simple 3 days per week training program. All 3 days should take you less then an hour per day.

Cameron J O’Neal· Apr 2026

Free on iOS & Android

Overview

Length

1 week

Days / week

3 days

Level

Advanced

Goal

Athletics, Strength, Bodyweight Fitness

Equipment

Full Gym

Session length

40 min

Understandment 3 Hours per Week, High Intensity Low Volume, Progressive Overloading, Rest Times is 2 minutes for main movements 1 minute for accessories. Keep for a month then change what ever you please with slight variations. For sets and reps it’s 3 sets of 6-10 reps and 3-5 sets of 8-15 reps, find the rep count you struggle on within that and be consistent with trying to conquer that rep count. So let’s say you do 9 reps for two of the three sets, then you would keep trying at 9 reps and go higher until you hit that 15 rep count. Then increase the weight and start over. But this is only the start I’ll keep changing things around as I get better.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on maximal strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Middle Delts

11.3%

Front Delts

10%

Upper Back

10%

Lats

8.8%

Chest

7.5%

Triceps

7.5%

Quadriceps

7.5%

Hamstrings

7.5%

Rear Delts

6.3%

Glutes

Calves

Biceps

Adductors

3.8%

Abs

2.5%

Lower Back

1.3%

Forearms

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	4–8 reps	@10
Superset
2A	Lateral Raise (Cable)	2	10–15 reps	@10
2B	Lateral Raise (Dumbbell)	2	10–15 reps	@10
3	Overhead Tricep Extension (Cable)	2	6–10 reps	@10
4	Chest Fly (Machine)	2	6–10 reps	@10
5	Shoulder Press (Machine)	2	6–10 reps	@10

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	2	6–8 reps	@10
2	Standing Calf Raise	2	10–15 reps	@10
3	Romanian Deadlift (Barbell)	2	6–10 reps	@10
4	Leg Extension	2	6–10 reps	@10
5	Lying Leg Curl	2	6–10 reps	@10
6	Hip Adductor (Machine)	2	8–10 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Lat Pulldown	2	6–10 reps	@10
1B	Pull-Up (Bodyweight)	2	4–10 reps	@10
2	Barbell Row	2	6–10 reps	@10
3	Rear Delt Fly (Cable)	2	6–10 reps	@10
4	Bicep Curl (Cable)	2	6–10 reps	@10
5	Standing Pullover (Cable)	2	6–10 reps	@10
Superset
6A	Lateral Raise (Dumbbell)	2	6–10 reps	@10
6B	Standing Calf Raise	2	10–15 reps	@10

Common questions

Yes, Leviticus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Leviticus is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Leviticus is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android