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3 Days a week stronger

by Alaska Evaporada
2 athletes joined

Program Description

to have a toned body especially the back and butt

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 27, 2025 12:02
  • Last Edited
    Jul 06, 2025 11:11

Summary

Unlock your strength potential with "3 Days a Week Stronger," a focused 5-week program designed for those looking to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a variety of effective exercises, including the Arnold Press, Pendlay Row, and Romanian Deadlift, all utilizing dumbbells for optimal results. This program emphasizes compound movements to target multiple muscle groups, ensuring a balanced and efficient workout. Get ready to challenge yourself and see real progress in your strength journey!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.7%
Hamstrings
13.7%
Front Delts
10.7%
Quadriceps
10.1%
Chest
8.9%
Middle Delts
8.3%
Triceps
7.1%
Upper Back
7.1%
Abs
6.5%
Lower Back
6%
Adductors
2.4%
Lats
1.8%
Biceps
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Upright Row (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
1
2
101 reps
10 reps
-
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Upright Row (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
1
2
101 reps
10 reps
-
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Upright Row (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
1
2
101 reps
10 reps
-
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Upright Row (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
1
2
101 reps
10 reps
-
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Upright Row (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
1
2
101 reps
10 reps
-
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Pendlay Row
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Pendlay Row
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Pendlay Row
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Pendlay Row
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Pendlay Row
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Arnold Press
3 Sets
10 Reps
-
2
Pendlay Row
3 Sets
10 Reps
-
3
Floor Press (Dumbbell)
3 Sets
10 Reps
-
4
Floor Chest Fly (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Squat (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
2
Upright Row (Dumbbell)
3 Sets
10 Reps
-
3
Floor Press (Barbell)
1 Set
2 Sets
101 Reps
10 Reps
-
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-
5
Squat (Barbell)
3 Sets
10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-