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3 Day Tank Buster

by Ironpipe Mike
3 athletes joined

Program Description

Get stronger. Build the bench but also work other muscles and be well rounded Consistency: Stay consistent. Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Progress when needed on isolations

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 21, 2025 06:43
  • Last Edited
    Jun 22, 2025 09:01

Summary

Unleash your upper body potential with the 3 Day Tank Buster program, a comprehensive 12-week training plan designed for serious lifters. This program focuses on building strength and muscle through targeted workouts three days a week, emphasizing bench presses, overhead presses, and accessory movements that sculpt your chest, shoulders, and arms. With a mix of barbell, machine, and dumbbell exercises, you’ll challenge your limits and achieve noticeable gains. Get ready to transform your physique and boost your confidence!
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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
Bench Press (Barbell)
3
10 reps
65%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
90%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
90%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Fly (Machine)
1
2
12 reps
12 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
5
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
7
Pin Press Bench (Barbell)
3
3 reps
95%
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
90%
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
-
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
-
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
-
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
-
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
-
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
-
7
Pin Press Bench (Barbell)
3 Sets
3 Reps
95%
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
-
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
-
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
-
6
Good Morning
3 Sets
6 Reps
@7