Program Description
with a busy liftstyle we’ve modern life, it’s hard to feel like your making good progress in the gym. 3 days is a good approach with enough rep to still make gaines And also get enough rest.. this program is all levels.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 15, 2025 01:15
- Last EditedJul 05, 2025 07:19
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Underhand Lat Pulldown
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Underhand Lat Pulldown
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Underhand Lat Pulldown
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Underhand Lat Pulldown
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Underhand Lat Pulldown
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Underhand Lat Pulldown
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Underhand Lat Pulldown
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Underhand Lat Pulldown
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Underhand Lat Pulldown
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Underhand Lat Pulldown
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Underhand Lat Pulldown
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Underhand Lat Pulldown
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
10 reps
-
2
Rear Delt Row
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension4 Sets
10 Reps
-
2
Leg Press4 Sets
10 Reps
-
3
Hack Squat4 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
5
Leg Raise (Captain's Chair)4 Sets
10 Reps
-
6
Cable Crunch4 Sets
10 Reps
-
Day 3
1
Reverse Pec Deck4 Sets
10 Reps
-
2
Rear Delt Row4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
-
5
Incline Tricep Extension (Dumbbell)4 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
7
Bicep Curl (Barbell)3 Sets
12 Reps
-
8
Incline Curl (Dumbbell)3 Sets
12 Reps
-
Day 2
1
Decline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)4 Sets
10 Reps
-
3
Underhand Lat Pulldown4 Sets
10 Reps
-
4
T-Bar Row4 Sets
10 Reps
-
5
Dip (Assisted)4 Sets
10 Reps
-
6
Deadlift (Barbell)4 Sets
10 Reps
-