3 week size with some strength with rehab
3 week mass for swimming
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps |
| 2 | Bent Over Row (Barbell) | 4 | 6 reps |
| 3 | Overhead Press (Barbell) | 3 | 6 reps |
| 4 | Pull-Up (Weighted) | 2 | 6 reps |
| 1 | 5 reps | ||
| 5 | Face Pull | 3 | 12 reps |
| 6 | Lateral Raise (Dumbbell) | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 6 reps |
| 1 | 5 reps | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 8 reps |
| 4 | Standing Calf Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 2 | Chest Supported Row (Dumbbell) | 3 | 10 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 4 | Pull-Up (Weighted) | 3 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 7 | Bicep Curl (Dumbbell) | 2 | 15 reps |
| 8 | Wrist Curls | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 8 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 3 | Leg Curl | 3 | 12 reps |
| 4 | Kettlebell Swing | 2 | 15 reps |
| 5 | Copenhagen Plank | 2 | 30 reps |
| 6 | Hanging Leg Raise | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 10 min |
| 2 | Hip Flexor Bounce | 2 | 15 reps |
| 3 | Shoulder YTWL | 2 | 15 reps |
| 4 | Shoulder YTWL | 2 | 8 reps |
| 5 | Reverse Wrist Curl (Dumbbell) | 2 | 15 reps |
| 6 | Plank | 2 | 1 min |
| 7 | Stretching | 1 | 10 min |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 week size with some strength with rehab is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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.
3 week size with some strength with rehab is structured around 7 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 week size with some strength with rehab 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
