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Be Strong 3

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Program Description

Continued Personal Lifting Porgram

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2025 01:15
  • Last Edited
    Apr 02, 2025 01:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
5
-
2
Lat Pulldown
5
-
3
Preacher Curl (EZ Bar)
6
-
4
Hammer Curl (Dumbbell)
6
-
5
Romanian Deadlift (Barbell)
4
-
6
Pullover (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
5
-
4
Lateral Raise (Dumbbell)
5
-
5
Overhead Press (Dumbbell)
5
-
6
Tricep Extension (Machine)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
-
2
Face Pull
5
-
3
Bicep Curl (EZ Bar)
4
-
4
Reverse Bicep Curl (EZ Bar)
4
-
5
Leg Curl
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
-
2
Incline Bench Press (Barbell)
5
-
3
Single Arm Overhead Tricep Extension
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Tricep Extension (Machine)
8
-
6
Leg Extension
5
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Single Arm)
5 Sets
-
2
Lat Pulldown
5 Sets
-
3
Preacher Curl (EZ Bar)
6 Sets
-
4
Hammer Curl (Dumbbell)
6 Sets
-
5
Romanian Deadlift (Barbell)
4 Sets
-
6
Pullover (Dumbbell)
4 Sets
-
Day 2
1
Chest Fly (Cable)
4 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Single Arm Overhead Tricep Extension
5 Sets
-
4
Lateral Raise (Dumbbell)
5 Sets
-
5
Overhead Press (Dumbbell)
5 Sets
-
6
Tricep Extension (Machine)
5 Sets
-
Day 3
1
Cable Low Row
5 Sets
-
2
Face Pull
5 Sets
-
3
Bicep Curl (EZ Bar)
4 Sets
-
4
Reverse Bicep Curl (EZ Bar)
4 Sets
-
5
Leg Curl
5 Sets
-
Day 4
1
Chest Fly (Machine)
4 Sets
-
2
Incline Bench Press (Barbell)
5 Sets
-
3
Single Arm Overhead Tricep Extension
4 Sets
-
4
Incline Bench Press (Dumbbell)
5 Sets
-
5
Tricep Extension (Machine)
8 Sets
-
6
Leg Extension
5 Sets
-