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Trifecta

by Austin M.

Program Description

Simplify training, hit the big movements, and stop wasting time in the gym. 3 days with 3 movements each day. Add fluff at the end if you need more isolation or core work. To speed up the workout, you can superset the last two movements each day.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 06, 2024 09:53
  • Last Edited
    Jun 06, 2024 10:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Dip (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Dip (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Dip (Weighted)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Pull-Up (Band)
4
8 reps
RPE 8
3
Bicep Curl (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Pull-Up (Band)
4
8 reps
RPE 8
3
Bicep Curl (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Pull-Up (Band)
4
8 reps
RPE 8
3
Bicep Curl (Barbell)
4
8 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Barbell Row
4 Sets
8 Reps
@8
3
Dip (Weighted)
4 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Pull-Up (Band)
4 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
8 Reps
@8