3 day gym 3 day cardio
Personal 3 week gym and cardio workout plan.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio | 1 | 60 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @10 |
| 2 | Dip (Weighted) | 3 | 8 reps | @10 |
| 3 | Chest Fly (Cable) | 2 | 15 reps | @10 |
| 4 | Tricep Extension (Cable) | 3 | 12 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps | @10 |
| 6 | Lateral Raise (Cable) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio | 1 | 60 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 6–8 reps | @10 |
| 2 | Pendlay Row | 3 | 6–8 reps | @10 |
| 3 | Lat Pulldown (Close Grip) | 2 | 8–10 reps | @10 |
| 4 | Bicep Curl (EZ Bar) | 3 | 10 reps | @10 |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps | @10 |
| 6 | Face Pull | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio | 1 | 60 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 6 reps | @10 |
| 2 | 8 reps | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 6 reps | @10 |
| 2 | 8 reps | @10 | ||
| 3 | Leg Press (45 Degrees) | 1 | 6 reps | @10 |
| 2 | 8 reps | @10 | ||
| 4 | Hanging Leg Raise | 3 | AMRAP | @10 |
| 5 | Ab Wheel | 3 | AMRAP | @10 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 day gym 3 day cardio is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3 day gym 3 day cardio is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 day gym 3 day cardio is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
