Program Description
**3 Day Ronnie Copy** is an 18-week program designed to build strength and muscle through a structured, three-day-per-week routine. Each session focuses on compound movements, including deadlifts, squats, and bench presses, complemented by targeted accessory work for arms and shoulders. With a total of 54 training days, this program emphasizes progressive overload to help you maximize your gains. Get ready to push your limits and transform your physique with a blend of heavy lifting and effective isolation exercises!
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJul 14, 2025 08:54
- Last EditedJul 14, 2025 09:06
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)1 Set
-
2
Barbell Row1 Set
-
3
Single Arm Row (Dumbbell)1 Set
-
4
Lat Pulldown1 Set
-
5
Seated Row (Cable)2 Sets
-
6
Bicep Curl (Barbell)1 Set
-
7
Preacher Curl (Dumbbell)1 Set
-
8
Incline Curl (Dumbbell)1 Set
-
Day 2
1
Bench Press (Barbell)1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Incline Bench Press (Barbell)1 Set
-
4
Chest Fly (Dumbbell)1 Set
-
5
Seated Shoulder Press (Dumbbell)1 Set
-
6
Lateral Raise (Dumbbell)1 Set
-
7
Shrug (Barbell)1 Set
-
8
Bench Press (Close Grip)1 Set
-
9
Tricep Extension (Cable)1 Set
-
10
Tricep Rope Push Down (Cable)1 Set
-
Day 3
1
Squat (Barbell)1 Set
-
2
Standing Calf Raise1 Set
-
3
Walking Lunge1 Set
-
4
Leg Extension1 Set
-
5
Single Leg Calf Raise1 Set
-