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BodyProject Stronger 3.1

by Tim Colledge
43 athletes joined

Program Description

This 8-week strength training cycle is designed to maximize muscle growth and strength gains through a structured approach that balances heavy compound lifts with accessory work. Each session targets two major lifts with a focus on progressive overload, gradually increasing intensity and load over the 8 weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 09, 2025 01:53
  • Last Edited
    Sep 02, 2025 06:24

Summary

Transform your strength and build muscle with the BodyProject Stronger 3.1 program! Over the course of 8 weeks, this focused regimen features three intense training days each week, utilizing essential barbell and dumbbell exercises like Deadlifts, Squats, and Bench Presses to target major muscle groups. Designed for those ready to push their limits, this program combines progressive overload with varied rep ranges, ensuring you maximize every workout. Perfect for your garage gym setup, get ready to unleash your inner strength and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.8%
Glutes
13.2%
Upper Back
10.1%
Front Delts
9.4%
Hamstrings
9.2%
Triceps
8.4%
Lats
8.3%
Chest
7.4%
Middle Delts
6.1%
Biceps
3.7%
Adductors
2.9%
Lower Back
2.4%
Abs
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Horizontal Body Row
3
2
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Squat (Barbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
5 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Kettlebell Squat
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Squat
4
10 reps
-
2
Military Press (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Military Press (Barbell)
5
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
AMRAP
RPE 10
2
Deadlift (Barbell)
4
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Military Press (Barbell)
3
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
AMRAP
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Kettlebell Squat
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
4
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
2
Kettlebell Squat
4 Sets
10-12 Reps
@8
Day 3
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
@10
2
Military Press (Barbell)
3 Sets
1 Set
AMRAP
AMRAP
@8
@10