Three Days a Week

by Nick J.

1 athletes joined

Program Description

3 lifting days, completing 3 x Upper and 3 x Lower over a fortnight (U, L, U/L, U, L) 2 x Zone 2 or weight vest hikes

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
60 minutes
Created
Jul 06, 2025 11:52
Last Edited
Aug 12, 2025 12:16

Summary

Transform your fitness routine with the "Three Days a Week" program, designed to elevate your cardio and strength training over an 18-week journey. This program combines Zone 2 cardio sessions with targeted strength supersets, ensuring a balanced approach to building endurance and muscle. With five training days each week, you'll engage in full-body workouts that challenge your limits while promoting recovery. Get ready to push your boundaries and achieve your fitness goals with a structured plan that fits your lifestyle!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

11.2%

Lats

10.8%

Quadriceps

9.6%

Hamstrings

9.6%

Triceps

9.5%

Glutes

9.4%

Abs

6.6%

Biceps

5.3%

Chest

4.8%

Lower Back

4.2%

Front Delts

Calves

3.2%

Middle Delts

2.7%

Abductors

2.6%

Cardio

1.9%

Forearms

1.9%

Neck

1.5%

Adductors

1.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 17

WEEK 18

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 1

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 1

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 1

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 1

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 1

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 1

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 1

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 1

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Cardio (Zone 2)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Cardio (Zone 2)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Cardio (Zone 2)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Cardio (Zone 2)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 3

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 3

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 3

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 3

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 4

Cardio (Zone 2)

Day 4

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 4

Cardio (Zone 2)

Day 4

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 4

Cardio (Zone 2)

Day 4

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 4

Cardio (Zone 2)

Day 4

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

1 Set

Day 5

Cardio (Zone 2)

1 Set

Day 1

Overhead Tricep Extension (Cable)

3 Sets

Lock BIG 3 FOR SHOULDERS

3 Sets

Wide Grip Lat Pulldown

3 Sets

Dip (Weighted)

2 Sets

Dumbbell Row

2 Sets

Overhead Press (Barbell)

2 Sets

Bicep Curl (Barbell)

2 Sets

Day 4

Push Up

3 Sets

Seal Row

3 Sets

Lat Pulldown (Close Grip)

3 Sets

Incline Bench Press (Barbell)

2 Sets

Seal Row

2 Sets

Chin-Up (Assisted)

2 Sets

Tricep Pushdown (Cable)

2 Sets

Day 2

Leg Extension

3 Sets

Goblet Squat

3 Sets

Hanging Knee Raise

3 Sets

Hack Squat

2 Sets

Seated Calf Raise

2 Sets

Seated Hamstring Curl

2 Sets

Walking Lunge (Dumbbell)

2 Sets