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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
13.3%
Biceps
10.7%
Lats
10%
Chest
8.9%
Glutes
8.2%
Front Delts
6.9%
Hamstrings
6.9%
Quadriceps
6.2%
Middle Delts
4.8%
Rear Delts
2.5%
Calves
2.1%
Abs
1.8%
Lower Back
1.7%
Adductors
1.4%
Forearms
0.8%
Abductors
0.6%
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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
-