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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.
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
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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
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
-