3 days w/ 4th OHP day optional
Unleash your strength in just 10 weeks—transform your garage into a powerhouse and elevate your lifting game with this program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 3 reps | 72% |
| 2 | Split Squat (Dumbbell) | 3 | 8 reps | @7.5 |
| 3 | Hanging Leg Raise | 3 | 10 reps | — |
| 4 | Back Extension (Weighted) | 3 | 12 reps | — |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps | 67% |
| 2 | Spoto Press | 3 | 6 reps | — |
| 3 | Over Head Pin press | 3 | 5 reps | @7 |
| 4 | Face Pull | 3 | 15–20 reps | — |
| 5 | Tricep Pushdown (Cable) | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6 reps | 65% |
| 2 | Bent Over Row (Barbell) | 3 | 12 reps | @7 |
| 3 | Romanian Deadlift (Dumbbell) | 2 | 3 reps | @6 |
| 4 | Lateral Raise (Dumbbell) | 2 | 12 reps | — |
| 5 | Plank | 1 | 45 sec | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 days w/ 4th OHP day optional is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3 days w/ 4th OHP day optional is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 days w/ 4th OHP day optional is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
