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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
    Jun 18, 2025 12:12

Summary

Unlock your strength potential with "Be Strong 3," a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of machine and free weight exercises targeting all major muscle groups, including back, chest, arms, and legs. Each session is meticulously crafted to enhance your strength and build muscle, using a combination of high-intensity movements like Lat Pulldowns and Romanian Deadlifts. Prepare to challenge yourself and see significant gains in your overall fitness!
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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
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
-