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Euan strength programme 3

by Euan F.
2 athletes joined

Program Description

Strength training

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2024 06:47
  • Last Edited
    Jun 18, 2025 11:56

Summary

The Euan Strength Programme 3 is a comprehensive 4-week training plan designed for dedicated lifters looking to build strength and muscle. With 4 sessions per week, this program emphasizes compound movements like deadlifts and squats, alongside targeted accessory work to sculpt your back and legs. Each workout is meticulously structured to maximize intensity and results, ensuring you push your limits while maintaining proper form. Equip yourself with a full gym and get ready to transform your strength and physique!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Pendlay Row
4
4 reps
80%
3
Inverted Row
1
8 mins
RPE 8
4
Lat Pulldown
3
12 reps
80%
5
Ab Wheel
1
8 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Pendlay Row
4
4 reps
80%
3
Inverted Row
1
8 mins
RPE 8
4
Lat Pulldown
3
12 reps
80%
5
Ab Wheel
1
8 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Pendlay Row
4
4 reps
80%
3
Inverted Row
1
7 mins
RPE 8
4
Lat Pulldown
3
12 reps
80%
5
Ab Wheel
1
8 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Pendlay Row
4
4 reps
80%
3
Inverted Row
1
6 mins
RPE 8
4
Lat Pulldown
3
12 reps
80%
5
Ab Wheel
1
8 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
80%
80%
80%
3
Military Press (Barbell)
4
10 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
80%
5
Plank (Weighted)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
80%
80%
3
Military Press (Barbell)
4
10 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
80%
5
Plank (Weighted)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
4 reps
2 reps
1 reps
80%
80%
80%
3
Military Press (Barbell)
4
10 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
80%
5
Plank (Weighted)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
80%
80%
80%
3
Military Press (Barbell)
4
10 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
80%
5
Plank (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Leg Extension
9
10 reps
80%
4
Leg Curl
3
15 reps
80%
5
Seated Calf Raise
2
15 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Leg Extension
9
10 reps
80%
4
Leg Curl
3
15 reps
80%
5
Seated Calf Raise
2
15 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Leg Extension
9
10 reps
80%
4
Leg Curl
3
15 reps
80%
5
Seated Calf Raise
2
15 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Leg Extension
9
10 reps
80%
4
Leg Curl
3
15 reps
80%
5
Seated Calf Raise
2
15 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
80%
2
Spider Curl
3
15 reps
80%
3
Monastery Tricep Extension
3
20 reps
80%
4
Push Up
1
100 reps
RPE 8
5
Bicep Curl (Cable)
3
20 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
80%
2
Spider Curl
3
15 reps
80%
3
Monastery Tricep Extension
3
20 reps
80%
4
Push Up
1
100 reps
RPE 8
5
Bicep Curl (Cable)
3
20 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
80%
2
Spider Curl
3
15 reps
80%
3
Monastery Tricep Extension
3
20 reps
80%
4
Push Up
1
100 reps
RPE 8
5
Bicep Curl (Cable)
3
20 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
80%
2
Spider Curl
3
15 reps
80%
3
Monastery Tricep Extension
3
20 reps
80%
4
Push Up
1
100 reps
RPE 8
5
Bicep Curl (Cable)
3
20 reps
80%
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Pendlay Row
4 Sets
4 Reps
80%
3
Inverted Row
1 Set
8 mins
@8
4
Lat Pulldown
3 Sets
12 Reps
80%
5
Ab Wheel
1 Set
8 mins
@8
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
80%
3
Leg Extension
9 Sets
10 Reps
80%
4
Leg Curl
3 Sets
15 Reps
80%
5
Seated Calf Raise
2 Sets
15 Reps
80%
Day 4
1
Bicep Curl (Barbell)
3 Sets
15 Reps
80%
2
Spider Curl
3 Sets
15 Reps
80%
3
Monastery Tricep Extension
3 Sets
20 Reps
80%
4
Push Up
1 Set
100 Reps
@8
5
Bicep Curl (Cable)
3 Sets
20 Reps
80%
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
80%
80%
80%
3
Military Press (Barbell)
4 Sets
10 Reps
80%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
80%
5
Plank (Weighted)
2 Sets
AMRAP
@8