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Crazy Strength Muscle vol 3

by Erlend I.
1 athletes joined

Program Description

-

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 16, 2025 09:53
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unleash your inner powerhouse with "Crazy Strength Muscle vol 3," a dynamic 6-week program designed for serious lifters. Committing just 4 days a week, you'll tackle a variety of compound and isolation exercises, including paused bench presses and incline dumbbell presses, to build explosive strength and muscle definition. Each session is crafted to maximize intensity and focus on key muscle groups, ensuring you push your limits and achieve impressive gains. Get ready to transform your physique and elevate your performance—it's time to get crazy strong!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Chest
12.5%
Biceps
12.5%
Front Delts
8.7%
Upper Back
8.2%
Lats
7.8%
Middle Delts
6.8%
Forearms
6.6%
Quadriceps
6.2%
Hamstrings
5.3%
Abs
3.6%
Glutes
2.7%
Calves
2.7%
Lower Back
1.8%
Rear Delts
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
4
8-10 reps
-
3
Bicep Curl (Cable)
3
6-8 reps
-
4
Reverse Curl
3
10-15 reps
-
5
Wrist Curls
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Lying Leg Curl
4
8-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Lying Leg Curl
4
8-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Lying Leg Curl
4
8-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Lying Leg Curl
4
8-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Lying Leg Curl
4
8-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
75%
2
Lying Leg Curl
4
8-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Calf Raise (Leg Press)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
1 Set
4 Sets
1 Reps
5 Reps
85%
75%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
5
Cable Crunch
3 Sets
12-15 Reps
-
Day 4
1
Legs Up Bench Press (Barbell)
4 Sets
8-10 Reps
70%
2
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
3
Seated Wide-Grip Row (Cable)
2 Sets
8-10 Reps
-
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
-
2
T-Bar Row
4 Sets
8-10 Reps
-
3
Bicep Curl (Cable)
3 Sets
6-8 Reps
-
4
Reverse Curl
3 Sets
10-15 Reps
-
5
Wrist Curls
3 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
5 Reps
85%
75%
2
Lying Leg Curl
4 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Calf Raise (Leg Press)
3 Sets
-