logo
BoostcampPNG

fortis aedificavit

by Giri Y.

Program Description

gets you strong and builds muscles too take a deload after 3rd week and then repeat the cycle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 22, 2024 11:02
  • Last Edited
    Jun 18, 2025 10:54

Summary

**Fortis Aedificavit** is a dynamic 3-week program designed to build strength and muscle across all major muscle groups. With six training days each week, you'll engage in a variety of compound and isolation exercises, including the Barbell Bench Press and Squat, ensuring a comprehensive workout that targets your chest, back, arms, and legs. This program is perfect for those ready to push their limits and see real results in their fitness journey. Equip your garage gym and get ready to transform your strength!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Week 1
1 / 3 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9