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Ethan 3 day

by Mike F.
2 athletes joined

Program Description

Hypertrophy/Strength

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 12, 2024 01:17
  • Last Edited
    Jun 18, 2025 12:04

Summary

Unlock your strength potential with the Ethan 3 Day program! Over 10 weeks, this structured routine focuses on three intense training days per week, targeting major muscle groups to maximize growth and endurance. Each session features a blend of machine and free weight exercises, including Hack Squats, Romanian Deadlifts, and Skull Crushers, ensuring a comprehensive approach to building muscle and strength. Perfect for those ready to commit to a transformative fitness journey, this program is designed to push your limits and propel you toward your goals. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.8%
Hamstrings
11.2%
Lats
10.3%
Triceps
9.8%
Chest
8.5%
Upper Back
8.1%
Front Delts
7.4%
Quadriceps
7.2%
Glutes
5.6%
Middle Delts
4.7%
Lower Back
4.5%
Calves
3.5%
Forearms
2.7%
Abs
2.2%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
4
8-12 reps
-
7
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
4
8-12 reps
-
7
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
4
8-12 reps
-
7
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
4
8-12 reps
-
7
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
4
8-12 reps
-
7
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
4
8-12 reps
-
7
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Seated Hamstring Curl
3
10-15 reps
-
8
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Seated Hamstring Curl
3
10-15 reps
-
8
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Seated Hamstring Curl
3
10-15 reps
-
8
Cardio Of Choice
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Cardio Of Choice
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Skull Crusher
4
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Skull Crusher
4
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Skull Crusher
4
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Skull Crusher
4
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Skull Crusher
4
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Skull Crusher
4
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3
8-12 reps
10-15 reps
-
-
2
Seated Calf Raise
3
10-15 reps
-
3
Skull Crusher
5
10-15 reps
-
4
Bicep Curl (EZ Bar)
5
10-15 reps
-
5
Cardio Of Choice
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3
8-12 reps
10-15 reps
-
-
2
Seated Calf Raise
3
10-15 reps
-
3
Skull Crusher
5
10-15 reps
-
4
Bicep Curl (EZ Bar)
5
10-15 reps
-
5
Cardio Of Choice
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3
8-12 reps
10-15 reps
-
-
2
Seated Calf Raise
3
10-15 reps
-
3
Skull Crusher
5
10-15 reps
-
4
Bicep Curl (EZ Bar)
5
10-15 reps
-
5
Cardio Of Choice
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Seated Calf Raise
3
10-15 reps
-
3
Skull Crusher
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Underhand Lat Pulldown
4
10-15 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
10-15 reps
-
6
Cardio Of Choice
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Underhand Lat Pulldown
4
10-15 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
10-15 reps
-
6
Cardio Of Choice
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Underhand Lat Pulldown
4
10-15 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
10-15 reps
-
6
Cardio Of Choice
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Hack Squat
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
-
4
Skull Crusher
4 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
6
Seated Hamstring Curl
4 Sets
8-12 Reps
-
7
Cardio Of Choice
1 Set
15 mins
-