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Randy's 3 Day Program

by Randy Allen
2 athletes joined
5.0
(1 rating)

Program Description

Efficient Muscle

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2024 07:20
  • Last Edited
    Nov 30, 2024 03:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.9%
Abs
9%
Upper Back
8.6%
Biceps
7.9%
Chest
7.5%
Hamstrings
7.5%
Quadriceps
6.2%
Lats
5.9%
Glutes
5.9%
Front Delts
5.3%
Forearms
4.6%
Calves
4.4%
Abductors
4%
Rear Delts
4%
Adductors
3.3%
Middle Delts
3.3%
Lower Back
2.6%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
6
Rotary Torso
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hip Abductor (Machine)
3
6-10 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Cable)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
3
40 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Incline Chest Press (Machine)
2 Sets
6-10 Reps
-
4
Barbell Row
3 Sets
6-10 Reps
-
5
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
6
Rotary Torso
4 Sets
10-15 Reps
-
Day 2
1
Leg Press
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Curl
2 Sets
10-15 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Standing Calf Raise
4 Sets
10-15 Reps
-
6
Hip Abductor (Machine)
3 Sets
6-10 Reps
-
7
Hip Adductor (Machine)
3 Sets
6-10 Reps
-
Day 3
1
Dip (Assisted)
3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
3
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
-
7
Farmer's Walk (Weighted)
3 Sets
40 Reps
-