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The James 3.0

by James F.

Program Description

For James to get bigger

Program Overview

  • Level
    Novice
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 27, 2026 12:17
  • Last Edited
    Mar 30, 2026 06:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
10.2%
Upper Back
10.2%
Quadriceps
9.4%
Biceps
8.9%
Glutes
8.1%
Hamstrings
8.1%
Chest
7.7%
Lats
7.7%
Abs
6%
Middle Delts
5.1%
Lower Back
3.4%
Rear Delts
1.3%
Forearms
1.3%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Step-Up (Weighted)
3
16 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
21s (EZ Bar) Reverse Curls
3
21 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
-
-
-
4
21s (EZ Bar)
1 Set
1 Set
1 Set
21 Reps
21 Reps
21 Reps
-
-
-
5
21s (EZ Bar) Reverse Curls
1 Set
1 Set
1 Set
21 Reps
21 Reps
21 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-