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offseason phase 3

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Program Description

Purpose: build foundational 1RM percentages, heavy 5s/3s. (test a rep max like 3RM or 5RM).

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    160 minutes
  • Created
    Dec 02, 2025 10:19
  • Last Edited
    Dec 03, 2025 03:30
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
12.8%
Hamstrings
11.5%
Upper Back
11%
Abs
9.4%
Lats
9.2%
Triceps
6.9%
Biceps
6.4%
Front Delts
5.1%
Lower Back
5.1%
Chest
2.6%
Middle Delts
2.5%
Olympic
1.8%
Adductors
1.3%
Forearms
0.9%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Snatch Deadlift
3
5 reps
65%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Snatch Deadlift
3
5 reps
65%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Snatch Deadlift
3
5 reps
65%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Snatch Deadlift
3
5 reps
65%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Snatch Deadlift
3
5 reps
65%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
5 reps
78%
82%
2
Snatch Deadlift
1
2
4 reps
4 reps
68%
70%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
5 reps
78%
82%
2
Snatch Deadlift
1
2
4 reps
4 reps
68%
70%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Snatch Deadlift
1
2
3 reps
3 reps
70%
72%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Snatch Deadlift
1
2
3 reps
3 reps
70%
72%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Snatch Deadlift
1
2
3 reps
3 reps
70%
72%
3
Dumbbell Row
4
6 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
75%
78%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
78%
82%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
78%
82%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Extension (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4 reps
4 reps
78%
82%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4 reps
4 reps
78%
82%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
3 reps
82%
85%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
72%
80%
3
Back Extension
4
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5
Hanging Leg Raise
3
10-12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
75%
78%
2
Snatch Deadlift
3 Sets
5 Reps
65%
3
Dumbbell Row
4 Sets
6 Reps
@7
4
Step-Up (Weighted)
3 Sets
8 Reps
@8
5
Pull-Up (Bodyweight)
4 Sets
5-8 Reps
@6
6
Decline Sit Up (Weighted)
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
75%
78%
2
Overhead Press (Barbell)
4 Sets
4 Reps
@7
3
Chest Supported Row (Machine)
4 Sets
6 Reps
@6
4
Lat Pulldown
3 Sets
8-10 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6
6
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Front Squat (Barbell)
2 Sets
2 Sets
3 Reps
3 Reps
72%
80%
3
Back Extension
4 Sets
@6
4
Step-Up (Weighted)
3 Sets
8 Reps
@6
5
Hanging Leg Raise
3 Sets
10-12 Reps
@6