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GOLDEN ERA HIT WORKOUT

by Don V.
1 athletes joined

Program Description

Build Muscle And Gain Strength with only 3 short workouts per week

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 05, 2024 11:40
  • Last Edited
    Jun 18, 2025 08:47

Summary

Unleash your inner champion with the **Golden Era HIT Workout**, a dynamic 12-week program designed for serious lifters looking to build strength and muscle. Committing just three days a week, you'll engage in a variety of targeted exercises, including chest presses, squats, and deadlifts, all tailored to maximize your gains. This program combines high-intensity training with essential compound movements to sculpt your physique and enhance your performance. Get ready to elevate your training and achieve the results you've always wanted!
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Incline Chest Press (Machine)
1 Set
-
3
Lat Pulldown (Neutral Grip)
2 Sets
-
4
Seated Row (Cable)
1 Set
-
5
Cable Shrugs
1 Set
-
6
Clean Deadlift
3 Sets
-
Day 2
1
Leg Extension
2 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
-
5
Lying Leg Curl
1 Set
-
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
-
2
Lateral Raise (Dumbbell)
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Tricep Pushdown (Cable)
1 Set
-
5
Hammer Curl
1 Set
-
6
Face Pull
1 Set
-