3 week size with some strength with rehab

by Zoup
4.0
(1 rating)

Program Description

For swimmer

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 16, 2025 02:16
  • Last Edited
    Jun 18, 2025 08:15

Summary

Transform your physique in just three weeks with this comprehensive program designed to build size while enhancing strength and incorporating essential rehab elements. With daily workouts, you'll tackle a variety of barbell and dumbbell exercises, including the bench press, squats, and pull-ups, ensuring a well-rounded approach to muscle development. This program is perfect for those looking to push their limits while prioritizing recovery and injury prevention. Equip your garage gym and get ready to elevate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
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
1
6 reps
5 reps
-
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
1
6 reps
5 reps
-
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
1
6 reps
5 reps
-
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
6 reps
5 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
6 reps
5 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
6 reps
5 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
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 mins
-
7
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
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 mins
-
7
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
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 mins
-
7
Stretching
1
10 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Bent Over Row (Barbell)
4 Sets
6 Reps
-
3
Overhead Press (Barbell)
3 Sets
6 Reps
-
4
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
5 Reps
-
-
5
Face Pull
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
1
Walk
1 Set
30 mins
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Pull-Up (Weighted)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
8
Wrist Curls
2 Sets
15 Reps
-
Day 5
1
Front Squat (Barbell)
3 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Kettlebell Swing
2 Sets
15 Reps
-
5
Copenhagen Plank
2 Sets
30 Reps
-
6
Hanging Leg Raise
2 Sets
12 Reps
-
Day 6
1
Walk
1 Set
30 mins
-
Day 7
1
Stretching
1 Set
10 mins
-
2
Hip Flexor Bounce
2 Sets
15 Reps
-
3
Shoulder YTWL
2 Sets
15 Reps
-
4
Shoulder YTWL
2 Sets
8 Reps
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
6
Plank
2 Sets
1 mins
-
7
Stretching
1 Set
10 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
ZoupAge 20, Man
a month ago
2 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Good program