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Shaun's 3Day

by Sina Safarabadi Farahani
2 athletes joined

Program Description

Muscle building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 04, 2024 04:28
  • Last Edited
    Jun 18, 2025 08:55

Summary

Unlock your strength potential with Shaun's 3Day program, a focused 8-week training plan designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including the incline bench press, squats, and dips, all tailored to build muscle and enhance overall fitness. Perfect for those with access to a garage gym, this program emphasizes effective techniques to maximize your gains while ensuring recovery. Get ready to transform your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Concentration Curl
3 Sets
10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
10 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Stiff Leg Deadlift
4 Sets
8 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Glute Kickback (Cable)
3 Sets
10 Reps
-
6
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
9
Shrug (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Wide Grip Pull-Up
4 Sets
8-12 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
4
T-Bar Row
4 Sets
10 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-