logo
BoostcampPNG

Fine 3.0

by Jan D.
1 athletes joined

Program Description

8 week progressive week 1-4 volume + lineair progression week 5 testing week 6-8 priming for max testing

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 10, 2024 08:45
  • Last Edited
    Aug 12, 2024 05:05
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hangen En Laten Zakken
3
5 reps
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
6
Facepulls
3
15-20 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hangen En Laten Zakken
3
5 reps
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
6
Facepulls
3
15-20 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hangen En Laten Zakken
3
5 reps
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
6
Facepulls
3
15-20 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hangen En Laten Zakken
3
5 reps
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
6
Facepulls
3
15-20 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
RPE 9
RPE 6
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 6
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6
5
Facepulls
3
15-20 reps
RPE 6
6
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
2
8-10 reps
RPE 6
3
Squat (Barbell)
4
5 reps
80%
4
Pull-Up (Band)
1
30 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Close Grip)
2
8-10 reps
RPE 6
3
Squat (Barbell)
4
3 reps
85%
4
Pull-Up (Band)
1
30 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-3 reps
1-2 reps
90%
95%
2
Bench Press (Close Grip)
2
8-10 reps
RPE 6
3
Squat (Barbell)
1
1
3
5 reps
3 reps
2 reps
80%
85%
90%
4
Pull-Up (Band)
1
30 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Push Up
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Glute Bridge Machine
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Horizontal Row
3
10-12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Glute Bridge Machine
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Horizontal Row
3
10-12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Glute Bridge Machine
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Horizontal Row
3
10-12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Glute Bridge Machine
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Horizontal Row
3
10-12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
RPE 9
RPE 6
2
Glute Bridge Machine
3
10-12 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
4
Leg Extension
3
10-12 reps
RPE 6
5
Leg Press
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
12-15 reps
60%
3
Back Extension
3
12-15 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
60%
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
12-15 reps
65%
3
Back Extension
3
12-15 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
65%
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
12-15 reps
70%
3
Back Extension
3
12-15 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
70%
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
60%
3
Inverted Row
4
6 reps
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
7B
Tricep Extension (Dumbbell)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
60%
3
Inverted Row
4
6 reps
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
7B
Tricep Extension (Dumbbell)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
60%
3
Inverted Row
4
6 reps
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
7B
Tricep Extension (Dumbbell)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
60%
3
Inverted Row
4
6 reps
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6A
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
6B
Tricep Extension (Dumbbell)
2
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
8 reps
RPE 9
RPE 6
2
Military Press (Barbell)
1
2
1 reps
8 reps
RPE 9
RPE 6
3
Pull-Up (Band)
3
5-10 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6
5
Tricep Extension (Cable)
2
10-12 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
10-12 reps
7
Facepulls
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 7
2
Leg Press
3
12-15 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 7
2
Leg Press
3
12-15 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 7
2
Leg Press
3
12-15 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Hangen En Laten Zakken
3 Sets
5 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
3
Bench Press (Barbell)
4 Sets
8 Reps
65%
4
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8
6
Facepulls
3 Sets
15-20 Reps
@8
7
Push Up
3 Sets
AMRAP
@9
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Glute Bridge Machine
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Horizontal Row
3 Sets
10-12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Hammer Curl
3 Sets
12-15 Reps
@8
Day 3
1
Hamstring Curl
3 Sets
10-12 Reps
@8
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Inverted Row
4 Sets
6 Reps
4
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
7A
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@8
7B
Tricep Extension (Dumbbell)
2 Sets
10-12 Reps
@7