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I love my ex

by Inã

Program Description

5/3/1 to make your ex come back

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 17, 2024 09:47
  • Last Edited
    Jun 18, 2025 08:40

Summary

Unleash your strength with "I Love My Ex," a focused 3-week program designed for dedicated lifters. Committing just three days a week, you'll tackle essential barbell exercises like squats, deadlifts, and bench presses, progressively increasing intensity to build muscle and boost performance. Each session is crafted to maximize your gains while keeping your workouts efficient and engaging. Get ready to redefine your limits and fall in love with lifting all over again!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
5 reps
65%
75%
80%
2
Barbell Row
3
1
1
5 reps
5 reps
5 reps
65%
75%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
3 reps
70%
80%
85%
2
Barbell Row
3
1
1
5 reps
5 reps
3 reps
75%
80%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
3 reps
1 reps
75%
85%
90%
2
Barbell Row
3
1
1
5 reps
3 reps
1 reps
80%
85%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
65%
75%
80%
2
Overhead Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
65%
75%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
3 reps
70%
80%
85%
2
Overhead Press (Barbell)
3
1
1
5 reps
5 reps
3 reps
70%
80%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
1 reps
75%
85%
90%
2
Overhead Press (Barbell)
3
1
1
5 reps
5 reps
3 reps
75%
85%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
5 reps
5 reps
65%
75%
80%
2
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
5 reps
3 reps
70%
80%
85%
2
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
3 reps
1 reps
70%
85%
90%
2
Hamstring Curl
3
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
80%
2
Barbell Row
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
80%
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
80%
2
Overhead Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
80%
Day 3
1
Deadlift (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
80%
2
Hamstring Curl
3 Sets
10 Reps
@8