5.0
(1 rating)
Program Description
Its beginner friendly but can also work well with more advanced athletes
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 24, 2025 07:57
- Last EditedJun 21, 2025 07:49
Summary
Unleash your inner warrior with the Roronoa Zoro 3-Day program! Over 12 weeks, this structured routine focuses on building strength and muscle through a balanced mix of push and leg workouts. Each session is designed to maximize your gains with compound lifts like the bench press and squats, alongside targeted accessory movements. With three training days per week, you’ll carve out a powerful physique while allowing ample recovery time. Get ready to challenge yourself and transform your fitness journey!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
4 Reps
@9
2
Overhead Press (Barbell)4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@9
5
Leg Press3 Sets
10 Reps
@9
6
Lying Leg Curl2 Sets
10 Reps
@9
7
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)4 Sets
4 Reps
@9
2
Romanian Deadlift (Barbell)4 Sets
6 Reps
@9
3
Bench Press (Barbell)3 Sets
10 Reps
@9
4
Seated Row (Cable)3 Sets
10 Reps
@9
5
Shoulder Press (Machine)3 Sets
10 Reps
@9
6
Bicep Curl (Machine)3 Sets
15 Reps
@9
7
Tricep Extension (Dumbbell)3 Sets
15 Reps
@9
Day 3
1
Deadlift (Barbell)4 Sets
4 Reps
@9
2
Bent Over Row (Barbell)4 Sets
6 Reps
@9
3
Lat Pulldown3 Sets
10 Reps
@9
4
V Squat3 Sets
10 Reps
@9
5
Incline Chest Press (Machine)3 Sets
10 Reps
@9
6
Rear Delt Fly (Cable)3 Sets
15 Reps
@9
7
Bicep Curl (Dumbbell)3 Sets
15 Reps
@9