IntermediateFree

V2_3-day/week workout plan tailored to my goals

My goals are health, body shaping, fat loss.

Gagik I.· May 2025

iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate

Goal

Women's

Equipment

Garage Gym

Session length

70 min

Day 1: Back + Biceps** *(Focus on vertical/horizontal pulling and biceps)* **Warm-Up (10 mins):** Jump rope (or jog in place) + dynamic stretches (arm circles, band pull-aparts). 1. **Pull-Ups** (or Band-Assisted Pull-Ups) - 4 sets of 6–10 reps - *Use bands for assistance if needed.* 2. **Barbell Rows** (overhand grip) - 4 sets of 8–12 reps - *Add 5–10 kg plates to the barbell for resistance.* 3. **Resistance Band Face Pulls** - 3 sets of 12–15 reps - *Anchor the band to your pull-up bar; focus on squeezing shoulder blades.* 4. **Hammer Curls** (using barbell or bands) - 3 sets of 10–12 reps - *Hold the barbell with a neutral grip or loop bands underfoot.* 5. **Tire Slams** (with hammer) - 3 sets of 15–20 slams (per side) - *Full-body explosive movement for conditioning.* **Cool-Down (5 mins):** Stretch lats (child’s pose) and biceps (doorway stretch). --- ### **Day 2: Chest + Triceps** *(Focus on pressing and triceps isolation)* **Warm-Up (10 mins):** Arm swings, push-up variations (knee/incline), band chest stretches. 1. **Push-Ups** (with band resistance) - 4 sets of 12–20 reps - *Loop a band around your back/hands for added tension.* 2. **Barbell Floor Press** (chest press using plates) - 4 sets of 8–12 reps - *Lie on the floor; press the barbell (loaded with 10–15 kg) upward.* 3. **Tricep Dips** (using tire or bench) - 3 sets of 10–15 reps - *Elevate feet on the tire for difficulty.* 4. **Resistance Band Overhead Tricep Extensions** - 3 sets of 12–15 reps - *Step on the band, extend arms overhead.* 5. **Tire Flips** (conditioning finisher) - 3 sets of 8–10 flips - *Engages chest, core, and legs.* **Cool-Down (5 mins):** Doorway chest stretch and tricep overhead stretch. --- ### **Day 3: Legs + Shoulders** *(Focus on compound leg movements + shoulder stability)* **Warm-Up (10 mins):** Bodyweight squats, leg swings, band shoulder dislocates. 1. **Barbell Squats** (add bands for resistance) - 4 sets of 8–12 reps - *Loop bands over the barbell and anchor underfoot for extra tension.* 2. **Overhead Press** (barbell or bands) - 4 sets of 8–10 reps - *Press the barbell (10–15 kg) or use bands for resistance.* 3. **Lateral Raises** (with bands) - 3 sets of 12–15 reps - *Stand on bands, lift arms to shoulder height.* 4. **Bulgarian Split Squats** (using barbell or bodyweight) - 3 sets of 10–12 reps per leg - *Hold the barbell on your back or use bodyweight.* 5. **Tire Deadlifts** (grip and core challenge) - 3 sets of 10–12 reps - *Lift the tire by the edges, hinge at hips.* **Cool-Down (5 mins):** Quad stretch, calf stretch, and shoulder rolls.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on women's

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

13.2%

Front Delts

12.1%

Chest

10.4%

Biceps

9.7%

Lats

9.5%

Upper Back

8.8%

Middle Delts

8.8%

Abs

4.9%

Quadriceps

4.1%

Glutes

3.2%

Full-Body

2.9%

Adductors

2.6%

Calves

2.3%

Hamstrings

Forearms

1.6%

Rear Delts

1.2%

Lower Back

0.8%

Other

0.6%

Neck

0.6%

Olympic

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Warm Up	1	0 min	—
2	Push Up	1	22 reps	@6
		1	23 reps	@6.5
		1	20 reps	@7
		1	20 reps	@7.5
3	Chest Fly (Cable)	3	14 reps	@6.5
4	Close Kettlebell Press(lying)	3	28 reps	@6.5
5	Dumbbell Bench Pullover	3	23 reps	@6.5
6	Tricep Rope Push Down (Cable)	3	14 reps	@6.5
7	Overhead Tricep Extension (Cable)	3	12 reps	@6.5
8	Single Arm Tricep Extension (Cable)	3	20 reps	@6.5
9	oblique	3	14 reps	@6.5
10	V-Up	1	27 reps	@6.5
		1	22 reps	@7
		1	20 reps	@7.5
11	Stretching	1	0 min	—

#	Exercise	Sets	Reps	Load
1	Warm Up	1	0 min	—
2	Pull-Up (Bodyweight)	2	8 reps	@6.5
		1	9 reps	@6.5
3	Chin-Up (Bodyweight)	1	9 reps	@6.5
		1	8 reps	@6.5
4	Pull-Up (Neutral Grip, Bodyweight)	1	7 reps	@6.5
		1	6 reps	@6.5
5	Barbell Row	3	28 reps	@6
6	Cable Pullover	3	22 reps	@6.5
7	W-Barbell Biceps Curl	3	16 reps	@6.5
8	Bicep Curl (Barbell)	3	16 reps	@6.5
9	Bicep Curl (Cable)	2	30 reps	@8
		1	31 reps	@8
10	Hand Grip	1	78 reps	@6.5
		1	42 reps	@6.5
		1	40 reps	@6.5
11	tire with hammer	1	3 min	@8
		2	2.5 min	@6
12	Stretching	1	0 min	—

#	Exercise	Sets	Reps	Load
1	Warm Up	1	3 min	@6
2	Walking Lunge (Dumbbell)	3	12 reps	@6.5
3	Romanian Deadlift (Barbell)	3	23 reps	@6.5
4	Standing Calf Raise	3	45 reps	@6.5
5	Sumo Squat	3	20 reps	@7
6	Kettlebell Press	3	24 reps	@6.5
7	Lateral Raise (Dumbbell)	3	17 reps	@6.5
8	Clean and Press	3	19 reps	@6.5
9	Front Raise	3	28 reps	@6.5
10	Plank	3	1 min	@7
11	Stretching	1	3 min	@6.5

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, V2_3-day/week workout plan tailored to my goals is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a garage 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 70 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.

V2_3-day/week workout plan tailored to my goals 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

V2_3-day/week workout plan tailored to my goals 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.

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