3 Day Ronnie Copy
Transform your physique with 3 Day Ronnie Copy—an 18-week journey to strength and definition that fits into your busy life.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 0 reps |
| 2 | Barbell Row | 1 | 0 reps |
| 3 | Single Arm Row (Dumbbell) | 1 | 0 reps |
| 4 | Lat Pulldown | 1 | 0 reps |
| 5 | Seated Row (Cable) | 2 | 0 reps |
| 6 | Bicep Curl (Barbell) | 1 | 0 reps |
| 7 | Preacher Curl (Dumbbell) | 1 | 0 reps |
| 8 | Incline Curl (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 1 | 0 reps |
| 3 | Incline Bench Press (Barbell) | 1 | 0 reps |
| 4 | Chest Fly (Dumbbell) | 1 | 0 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 1 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 1 | 0 reps |
| 7 | Shrug (Barbell) | 1 | 0 reps |
| 8 | Bench Press (Close Grip) | 1 | 0 reps |
| 9 | Tricep Extension (Cable) | 1 | 0 reps |
| 10 | Tricep Rope Push Down (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 0 reps |
| 2 | Standing Calf Raise | 1 | 0 reps |
| 3 | Walking Lunge | 1 | 0 reps |
| 4 | Leg Extension | 1 | 0 reps |
| 5 | Single Leg Calf Raise | 1 | 0 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 Day Ronnie Copy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage 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 Ronnie Copy is structured around 3 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 18 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 Ronnie Copy 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.
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