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3 days w/ 4th OHP day optional

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Program Description

**big 3+ OHP** is a comprehensive 10-week workout program designed for both novice and intermediate lifters, focusing on powerlifting and powerbuilding. With a structured schedule of 4 training days, you'll engage in a variety of barbell and bodyweight exercises that target major muscle groups, including squats, deadlifts, and bench presses. Each session combines strength-building techniques with accessory work to enhance overall performance and muscle growth. Get ready to transform your physique and elevate your lifting game in a supportive garage gym environment!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2025 10:34
  • Last Edited
    Dec 04, 2025 04:55
Muscle Engagement
Front
Back
MuscleSet
Glutes
14%
Quadriceps
12.6%
Hamstrings
11.4%
Abs
9.5%
Triceps
9.4%
Lower Back
8.2%
Front Delts
7.8%
Chest
7.4%
Middle Delts
6.8%
Biceps
3.1%
Rear Delts
2.9%
Upper Back
2.6%
Adductors
1.6%
Lats
1.3%
Stretching
1%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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)
5
3 reps
72%
2
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Hanging Leg Raise
3
10 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Hanging Leg Raise
3
10 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Hanging Leg Raise
3
10 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Hanging Leg Raise
3
10 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
77%
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Raise
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
77%
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Raise
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Raise
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Raise
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82%
2
Step-Up (Weighted)
2
10 reps
RPE 6
3
Hanging Knee Raise
3
12 reps
RPE 6
4
Back Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82%
2
Step-Up (Weighted)
2
10 reps
RPE 6
3
Hanging Knee Raise
3
12 reps
RPE 6
4
Back Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
67%
2
Spoto Press
3
6 reps
-
3
Over Head Pin press
3
5 reps
RPE 7
4
Face Pull
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
67%
2
Spoto Press
3
6 reps
-
3
Over Head Pin press
3
5 reps
RPE 7
4
Face Pull
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Spoto Press
3
6 reps
RPE 7
3
Over Head Pin press
3
5 reps
RPE 7
4
Face Pull
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Spoto Press
3
6 reps
RPE 7
3
Over Head Pin press
3
5 reps
RPE 7
4
Face Pull
1
2
15-20 reps
15-20 reps
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
72%
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
72%
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
77%
2
Tempo Bench Press
3
5 reps
RPE 7
3
Overhead Press (Barbell)
2
5 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
77%
2
Tempo Bench Press
3
5 reps
RPE 7
3
Overhead Press (Barbell)
2
5 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
62%
2
Deadlift (Deficit)
3
5 reps
55%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Band Pull Apart
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
62%
2
Deadlift (Deficit)
3
5 reps
60%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Band Pull Apart
1
1
1
15 reps
20 reps
25 reps
-
-
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Deadlift (Deficit)
3
5 reps
62%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Dead Bug
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Deadlift (Deficit)
3
5 reps
62%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Band Pull Apart
1
1
1
15 reps
20 reps
25 reps
-
-
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
67%
2
Deadlift (Paused)
2
3 reps
55%
3
Block Pull (Barbell)
3
8 reps
RPE 8
4
Plank (Weighted)
2
30 secs
RPE 7
5
Hamstring Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
67%
2
Deadlift (Paused)
2
3 reps
55%
3
Block Pull (Barbell)
3
8 reps
RPE 8
4
Plank (Weighted)
2
30 secs
RPE 7
5
Hamstring Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Deadlift (Paused)
2
3 reps
55%
3
Block Pull (Barbell)
3
8 reps
RPE 8
4
Plank (Weighted)
2
30 secs
RPE 7
5
Hamstring Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Deadlift (Paused)
2
3 reps
55%
3
Block Pull (Barbell)
3
8 reps
RPE 8
4
Plank (Weighted)
2
30 secs
RPE 7
5
Hamstring Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
72%
2
Technique Pulls
3
3 reps
55%
3
Good Morning
3
12 reps
RPE 6.5
4
Plank
2
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
72%
2
Technique Pulls
3
3 reps
55%
3
Good Morning
3
12 reps
RPE 6.5
4
Plank
2
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Plank
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Plank
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Plank
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Plank
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
72%
2
Bent Over Row (Barbell)
2
3 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Russian Twist
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
72%
2
Bent Over Row (Barbell)
2
3 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Russian Twist
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
75%
2
Bent Over Row (Barbell)
2
3 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Russian Twist
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
75%
2
Bent Over Row (Barbell)
2
3 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Russian Twist
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
65%
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
3
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
65%
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
3
Plank
1
1 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
72%
2
Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5
3
Hanging Leg Raise
3 Sets
10 Reps
-
4
Back Extension (Weighted)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
67%
2
Spoto Press
3 Sets
6 Reps
-
3
Over Head Pin press
3 Sets
5 Reps
@7
4
Face Pull
3 Sets
15-20 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
6 Sets
2 Reps
62%
2
Deadlift (Deficit)
3 Sets
5 Reps
55%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Dead Bug
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Band Pull Apart
3 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
2 Sets
3 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
5
Plank
1 Set
45 secs
-