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BoostcampPNG

3 week size with some strength with rehab

by Zoup

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
    May 17, 2025 10:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-