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Become the Bear v3.0 - 3 day variant

by Thomas

Program Description

arms chest back

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 29, 2026 03:47
  • Last Edited
    Mar 29, 2026 08:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.4%
Biceps
14.1%
Front Delts
10.8%
Upper Back
10.8%
Middle Delts
8.7%
Lats
8.3%
Chest
5.8%
Quadriceps
5.8%
Rear Delts
5%
Forearms
5%
Hamstrings
3.3%
Glutes
3.3%
Abductors
1.7%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 7-8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 7-8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 7-8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 7-8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 7-8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 7-8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 7-8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 7-8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 7-8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 7-8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 7-8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 7-8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 7-8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 7-8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 7-8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 7-8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Reverse Pec Deck
3
12-15 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Reverse Pec Deck
3
12-15 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Reverse Pec Deck
3
12-15 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Reverse Pec Deck
3
12-15 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Reverse Pec Deck
3
12-15 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Reverse Pec Deck
3
12-15 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Reverse Pec Deck
3
12-15 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Reverse Pec Deck
3
12-15 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 7-8
2
Seated Leg curl
3
10-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 7-8
2
Seated Leg curl
3
10-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 7-8
2
Seated Leg curl
3
10-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 7-8
2
Seated Leg curl
3
10-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 7-8
2
Seated Leg curl
3
10-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 7-8
2
Seated Leg curl
3
10-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 7-8
2
Seated Leg curl
3
10-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 7-8
2
Seated Leg curl
3
10-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@7-8
@7-8
@7-8
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@7-8
@7-8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@8-9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@7-8
@7-8
@7-8
2
Seated Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
4
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
@7-8
2
Seated Leg curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9