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polar bear project

by Inã

Program Description

5/3/1

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 16, 2024 01:18
  • Last Edited
    Jun 18, 2025 11:12

Summary

Dive into the Polar Bear Project, a focused 3-week program designed to enhance your shoulder strength and stability. Committing just 4 days a week, you'll engage in targeted dumbbell exercises like Lateral Raises, Seated Overhead Presses, and Rear Delt Flys, all aimed at sculpting your deltoids and upper back. This program is perfect for those looking to build muscle and improve their lifting technique in a garage gym setting. Get ready to unleash your inner strength and transform your upper body!
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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
Bench Press (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
3 reps
3 reps
75%
80%
90%
2
Lat Pulldown
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
3 reps
1 reps
85%
90%
95%
2
Lat Pulldown
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
3 reps
75%
85%
90%
2
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
85%
90%
95%
2
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
5 reps
3 reps
3 reps
75%
85%
90%
2
Lat Pulldown
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
5 reps
3 reps
1 reps
85%
90%
95%
2
Lat Pulldown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
-
2
Seated Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
-
2
Seated Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
-
2
Seated Overhead Press (Dumbbell)
3
15 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 3 Weeks
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
-
2
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press (45 Degrees)
5 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Tricep Pushdown (Cable)
5 Sets
15 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown
5 Sets
15 Reps
@8