3x a week, 5x5s

by Colin Brown

Program Description

Unlock your strength with the **3x Week Heavy** program, designed to maximize your muscle gains in just three weeks. This intensive regimen focuses on heavy lifts, including barbell bench presses, squats, and overhead presses, structured over seven days each week for optimal recovery and growth. With a blend of compound and isolation exercises, you'll target all major muscle groups, ensuring balanced development and explosive power. Commit to this program, and watch your strength soar as you push your limits!

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Sep 08, 2025 10:43
Last Edited
Sep 08, 2025 12:56

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.2%

Front Delts

10.7%

Middle Delts

9.9%

Quadriceps

8.5%

Chest

8.1%

Upper Back

Glutes

7.3%

Lats

7.3%

Biceps

7.3%

Hamstrings

6.5%

Abs

4.9%

Rear Delts

2.9%

Lower Back

2.3%

Adductors

1.6%

Forearms

1.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Barbell)

5 reps

Chest Supported Row (Machine)

5 reps

Overhead Press (Barbell)

5 reps

Lying Reverse Fly

12 reps

Bicep Curl (EZ Bar)

15 reps

Tricep Kickback

15 reps

Day 1

Bench Press (Barbell)

5 reps

Chest Supported Row (Machine)

5 reps

Overhead Press (Barbell)

5 reps

Lying Reverse Fly

12 reps

Bicep Curl (EZ Bar)

15 reps

Tricep Kickback

15 reps

Day 1

Bench Press (Barbell)

5 reps

Chest Supported Row (Machine)

5 reps

Overhead Press (Barbell)

5 reps

Lying Reverse Fly

12 reps

Bicep Curl (EZ Bar)

15 reps

Tricep Kickback

15 reps

Day 2

Squat (Barbell)

5 reps

Hip Thrust (Machine)

5 reps

Landmine Clean And Press

5 reps

Russian Twist

8 reps

Leg Extension

18 reps

15 reps

Seated Hamstring Curl

15 reps

Day 2

Squat (Barbell)

5 reps

Hip Thrust (Machine)

5 reps

Landmine Clean And Press

5 reps

Russian Twist

8 reps

Leg Extension

18 reps

15 reps

Seated Hamstring Curl

15 reps

Day 2

Squat (Barbell)

5 reps

Hip Thrust (Machine)

5 reps

Landmine Clean And Press

5 reps

Russian Twist

8 reps

Leg Extension

18 reps

15 reps

Seated Hamstring Curl

15 reps

Day 3

Incline Bench Press (Barbell)

5 reps

Lat Pulldown

5 reps

Shoulder Press (Machine)

5 reps

Skull Crusher (Barbell)

8 reps

Seated Dumbbell Curl

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 3

Incline Bench Press (Barbell)

5 reps

Lat Pulldown

5 reps

Shoulder Press (Machine)

5 reps

Skull Crusher (Barbell)

8 reps

Seated Dumbbell Curl

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 3

Incline Bench Press (Barbell)

5 reps

Lat Pulldown

5 reps

Shoulder Press (Machine)

5 reps

Skull Crusher (Barbell)

8 reps

Seated Dumbbell Curl

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 2

Squat (Barbell)

5 Sets

5 Reps

Hip Thrust (Machine)

5 Sets

5 Reps

Landmine Clean And Press

3 Sets

5 Reps

Russian Twist

3 Sets

8 Reps

Leg Extension

1 Set

2 Sets

18 Reps

15 Reps

Seated Hamstring Curl

3 Sets

15 Reps

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

Chest Supported Row (Machine)

5 Sets

5 Reps

Overhead Press (Barbell)

5 Sets

5 Reps

Lying Reverse Fly

3 Sets

12 Reps

Bicep Curl (EZ Bar)

3 Sets

15 Reps

Tricep Kickback

3 Sets

15 Reps

Day 3

Incline Bench Press (Barbell)

5 Sets

5 Reps

Lat Pulldown

5 Sets

5 Reps

Shoulder Press (Machine)

3 Sets

5 Reps

Skull Crusher (Barbell)

3 Sets

8 Reps

Seated Dumbbell Curl

3 Sets

15 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps