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3 day gym 3 day cardio

by Axu
2 athletes joined

Program Description

Gain muscle and improve cardio

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2024 04:48
  • Last Edited
    Jun 18, 2025 08:08

Summary

Transform your fitness routine with this dynamic 3-day gym and 3-day cardio program designed to elevate your strength and endurance over 3 weeks. With six training days each week, you'll alternate between targeted strength workouts and intense cardio sessions, focusing on building muscle and enhancing cardiovascular fitness. Each workout is structured to maximize your time in the gym, featuring exercises like incline bench presses and weighted pull-ups, ensuring you stay engaged and challenged. Get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
3
Leg Press (45 Degrees)
1
2
6 reps
8 reps
RPE 10
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
3
Leg Press (45 Degrees)
1
2
6 reps
8 reps
RPE 10
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6 reps
8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
3
Leg Press (45 Degrees)
1
2
6 reps
8 reps
RPE 10
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Cardio
1 Set
60 mins
@7
Day 3
1
Cardio
1 Set
60 mins
@7
Day 5
1
Cardio
1 Set
60 mins
@7
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Dip (Weighted)
3 Sets
8 Reps
@10
3
Chest Fly (Cable)
2 Sets
15 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@10
6
Lateral Raise (Cable)
3 Sets
12 Reps
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
6-8 Reps
@10
3
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Face Pull
3 Sets
15 Reps
@10
Day 6
1
Hack Squat
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3
Leg Press (45 Degrees)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Ab Wheel
3 Sets
AMRAP
@10