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

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Barbell)

5 reps

Bent Over Row (Barbell)

6 reps

Overhead Press (Barbell)

6 reps

Pull-Up (Weighted)

6 reps

5 reps

Face Pull

12 reps

Lateral Raise (Dumbbell)

10 reps

Day 1

Bench Press (Barbell)

5 reps

Bent Over Row (Barbell)

6 reps

Overhead Press (Barbell)

6 reps

Pull-Up (Weighted)

6 reps

5 reps

Face Pull

12 reps

Lateral Raise (Dumbbell)

10 reps

Day 1

Bench Press (Barbell)

5 reps

Bent Over Row (Barbell)

6 reps

Overhead Press (Barbell)

6 reps

Pull-Up (Weighted)

6 reps

5 reps

Face Pull

12 reps

Lateral Raise (Dumbbell)

10 reps

Day 2

Squat (Barbell)

5 reps

Romanian Deadlift (Barbell)

6 reps

5 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Standing Calf Raise

10 reps

Day 2

Squat (Barbell)

5 reps

Romanian Deadlift (Barbell)

6 reps

5 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Standing Calf Raise

10 reps

Day 2

Squat (Barbell)

5 reps

Romanian Deadlift (Barbell)

6 reps

5 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Standing Calf Raise

10 reps

Day 3

Walk

30 mins

Day 3

Walk

30 mins

Day 3

Walk

30 mins

Day 4

Incline Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Pull-Up (Weighted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Rear Delt Fly (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Wrist Curls

15 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Pull-Up (Weighted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Rear Delt Fly (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Wrist Curls

15 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Pull-Up (Weighted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Rear Delt Fly (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Wrist Curls

15 reps

Day 5

Front Squat (Barbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Leg Curl

12 reps

Kettlebell Swing

15 reps

Copenhagen Plank

30 reps

Hanging Leg Raise

12 reps

Day 5

Front Squat (Barbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Leg Curl

12 reps

Kettlebell Swing

15 reps

Copenhagen Plank

30 reps

Hanging Leg Raise

12 reps

Day 5

Front Squat (Barbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Leg Curl

12 reps

Kettlebell Swing

15 reps

Copenhagen Plank

30 reps

Hanging Leg Raise

12 reps

Day 6

Walk

30 mins

Day 6

Walk

30 mins

Day 6

Walk

30 mins

Day 7

Stretching

10 mins

Hip Flexor Bounce

15 reps

Shoulder YTWL

15 reps

Shoulder YTWL

8 reps

Reverse Wrist Curl (Dumbbell)

15 reps

Plank

1 mins

Stretching

10 mins

Day 7

Stretching

10 mins

Hip Flexor Bounce

15 reps

Shoulder YTWL

15 reps

Shoulder YTWL

8 reps

Reverse Wrist Curl (Dumbbell)

15 reps

Plank

1 mins

Stretching

10 mins

Day 7

Stretching

10 mins

Hip Flexor Bounce

15 reps

Shoulder YTWL

15 reps

Shoulder YTWL

8 reps

Reverse Wrist Curl (Dumbbell)

15 reps

Plank

1 mins

Stretching

10 mins

Day 1

Bench Press (Barbell)

4 Sets

5 Reps

Bent Over Row (Barbell)

4 Sets

6 Reps

Overhead Press (Barbell)

3 Sets

6 Reps

Pull-Up (Weighted)

2 Sets

1 Set

6 Reps

5 Reps

Face Pull

3 Sets

12 Reps

Lateral Raise (Dumbbell)

2 Sets

10 Reps

Day 2

Squat (Barbell)

4 Sets

5 Reps

Romanian Deadlift (Barbell)

2 Sets

1 Set

6 Reps

5 Reps

Bulgarian Split Squat (Dumbbell)

4 Sets

8 Reps

Standing Calf Raise

3 Sets

10 Reps

Day 3

Walk

1 Set

30 mins

Day 4

Incline Bench Press (Barbell)

3 Sets

10 Reps

Chest Supported Row (Dumbbell)

3 Sets

10 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

Pull-Up (Weighted)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

15 Reps

Bicep Curl (Dumbbell)

2 Sets

15 Reps

Wrist Curls

2 Sets

15 Reps

Day 5

Front Squat (Barbell)

3 Sets

8 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

Leg Curl

3 Sets

12 Reps

Kettlebell Swing

2 Sets

15 Reps

Copenhagen Plank

2 Sets

30 Reps

Hanging Leg Raise

2 Sets

12 Reps

Day 6

Walk

1 Set

30 mins

Day 7

Stretching

1 Set

10 mins

Hip Flexor Bounce

2 Sets

15 Reps

Shoulder YTWL

2 Sets

15 Reps

Shoulder YTWL

2 Sets

8 Reps

Reverse Wrist Curl (Dumbbell)

2 Sets

15 Reps

Plank

2 Sets

1 mins

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

2 months ago

2 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Good program