logo
BoostcampPNG

3 Day Full body shredder

by Alexander Rodriguez

Program Description

Maintain strength while increasing cardio days

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2025 10:20
  • Last Edited
    Oct 26, 2025 10:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Glutes
11.8%
Chest
10.2%
Quadriceps
9.3%
Upper Back
9.1%
Front Delts
9%
Hamstrings
7.5%
Middle Delts
6.1%
Abs
6.1%
Lats
5.2%
Lower Back
4.6%
Biceps
4.2%
Rear Delts
2.5%
Adductors
1%
Forearms
0.5%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
Tempo Bench Press
2
6-8 reps
55%
4
Pendlay Row
3
6-8 reps
70%
5
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
77%
2
Overhead Press (Barbell)
4
5 reps
72%
3
Lat Pulldown
1
6-8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
65%
5
Face Pull
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
Tempo Bench Press
2
6-8 reps
55%
4
Pendlay Row
3
6-8 reps
70%
5
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
77%
2
Overhead Press (Barbell)
4
5 reps
72%
3
Lat Pulldown
1
6-8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
65%
5
Face Pull
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Tempo Bench Press
2
6-8 reps
55%
4
Pendlay Row
2
6-8 reps
70%
5
Ab Wheel
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
77%
2
Overhead Press (Barbell)
4
5 reps
72%
3
Lat Pulldown
1
6-8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
65%
5
Face Pull
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
2
6-8 reps
55%
3
Front Squat (Barbell)
3
4 reps
70%
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
77%
2
Overhead Press (Barbell)
4
5 reps
72%
3
Lat Pulldown
1
6-8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
65%
5
Face Pull
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
2
6-8 reps
55%
3
Front Squat (Barbell)
3
4 reps
70%
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-4 reps
77%
2
Overhead Press (Barbell)
3
5 reps
72%
3
Lat Pulldown
1
6-8 reps
RPE 7
4
Hip Thrust (Barbell)
2
8 reps
65%
5
Face Pull
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
2
6-8 reps
55%
3
Front Squat (Barbell)
3
4 reps
70%
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
77%
2
Overhead Press (Barbell)
4
5 reps
72%
3
Lat Pulldown
1
6-8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
65%
5
Face Pull
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
2
6-8 reps
55%
3
Front Squat (Barbell)
3
4 reps
70%
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-4 reps
77%
2
Overhead Press (Barbell)
4
5 reps
72%
3
Lat Pulldown
1
6-8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
65%
5
Face Pull
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
1
6-8 reps
55%
3
Front Squat (Barbell)
2
4 reps
70%
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
3
Tempo Bench Press
1 Set
1 Set
6-8 Reps
6-8 Reps
55%
55%
4
Pendlay Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
70%
70%
5
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
3-4 Reps
3-4 Reps
77%
77%
77%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
72%
72%
72%
72%
3
Lat Pulldown
1 Set
6-8 Reps
@7
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
65%
65%
65%
5
Face Pull
1 Set
1 Set
15 Reps
15 Reps
@7
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
55%
55%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
70%
70%
70%
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
5
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@7
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7