logo
BoostcampPNG

Blue collar

by Travis B.
4.0
(1 rating)

Program Description

Unleash your inner strength with the "Blue Collar" workout program, a focused 3-week regimen designed for intermediate lifters looking to build muscle and power. Comprising 12 sessions, each lasting about 70 minutes, this program integrates compound movements and accessory lifts to maximize your gains. With a blend of barbell, dumbbell, and machine exercises, you'll target all major muscle groups while honing your technique in a garage gym setting. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 03, 2025 06:28
  • Last Edited
    Jul 10, 2025 01:14

Summary

Get ready to roll up your sleeves and dive into the Blue Collar workout program! Over the next three weeks, you'll engage in four intense training sessions each week, focusing on building strength and muscle across all major muscle groups. This program combines classic lifts like the Bench Press and Incline Bench Press with targeted exercises for legs, arms, and back, ensuring a well-rounded approach to your fitness goals. With a mix of barbell, dumbbell, and machine exercises, you'll be equipped to push your limits and see real progress. Embrace the grind and transform your physique!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
5 reps
RPE 7
RPE 8
2
Standing Calf Raise
3
12 reps
RPE 9
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
5 reps
RPE 7
RPE 8
2
Standing Calf Raise
3
12 reps
RPE 9
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
5 reps
RPE 7
RPE 8
2
Standing Calf Raise
3
12 reps
RPE 9
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Leg Curl
3
10 reps
RPE 9.5
4
Leg Extension
2
10 reps
RPE 9.5
5
Reverse Pec Deck
3
10 reps
RPE 9
6
Cable Low Row
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Leg Curl
3
10 reps
RPE 9.5
4
Leg Extension
2
10 reps
RPE 9.5
5
Reverse Pec Deck
3
10 reps
RPE 9
6
Cable Low Row
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Leg Curl
3
10 reps
RPE 9.5
4
Leg Extension
2
10 reps
RPE 9.5
5
Reverse Pec Deck
3
10 reps
RPE 9
6
Cable Low Row
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Calf Raise
3
10 reps
RPE 9.5
3
Pendulum Squat
1
1
2
8 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Chest Supported Row (Dumbbell)
3
5 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
6
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Calf Raise
3
10 reps
RPE 9.5
3
Pendulum Squat
1
1
2
8 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Chest Supported Row (Dumbbell)
3
5 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Calf Raise
3
10 reps
RPE 9.5
3
Pendulum Squat
1
1
2
8 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Chest Supported Row (Dumbbell)
3
5 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Back Extension
3
12 reps
RPE 7.5
3
Hack Squat
3
5 reps
RPE 8
4
Hammer Curl (Cable)
3
8 reps
RPE 8.5
5
Underhand Lat Pulldown
3
5 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Back Extension
3
12 reps
RPE 7.5
3
Hack Squat
3
5 reps
RPE 8
4
Hammer Curl (Cable)
3
8 reps
RPE 8.5
5
Underhand Lat Pulldown
3
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Back Extension
3
12 reps
RPE 7.5
3
Hack Squat
3
5 reps
RPE 8
4
Hammer Curl (Cable)
3
8 reps
RPE 8.5
5
Underhand Lat Pulldown
3
5 reps
RPE 8.5
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
@7
@8
2
Standing Calf Raise
3 Sets
12 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
5 Reps
@8
4
Underhand Lat Pulldown
3 Sets
8 Reps
@8
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
6
Lateral Raise (Machine)
3 Sets
10 Reps
@8.5
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
3
Leg Curl
3 Sets
10 Reps
@9.5
4
Leg Extension
2 Sets
10 Reps
@9.5
5
Reverse Pec Deck
3 Sets
10 Reps
@9
6
Cable Low Row
3 Sets
8 Reps
@8.5
Day 4
1
Chest Fly (Machine)
3 Sets
10 Reps
@9
2
Back Extension
3 Sets
12 Reps
@7.5
3
Hack Squat
3 Sets
5 Reps
@8
4
Hammer Curl (Cable)
3 Sets
8 Reps
@8.5
5
Underhand Lat Pulldown
3 Sets
5 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@9.5
2
Seated Calf Raise
3 Sets
10 Reps
@9.5
3
Pendulum Squat
1 Set
1 Set
2 Sets
8 Reps
6 Reps
5 Reps
@9
@9
@9
4
Chest Supported Row (Dumbbell)
3 Sets
5 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8.5
6
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
@8