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Intense overload 3 days a week

by Chicken soup
5 athletes joined

Program Description

Go up 5 pounds each time doing the exercise for optimal progressive overload.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 06, 2024 04:37
  • Last Edited
    Jun 18, 2025 08:34

Summary

Unlock your strength potential with the Intense Overload program, designed for serious lifters looking to push their limits. This 12-week plan focuses on three high-intensity sessions per week, featuring compound movements like squats, deadlifts, and bench presses to maximize muscle growth and power. Each workout is crafted to challenge your body and elevate your performance, ensuring you stay engaged and motivated. Get ready to transform your physique and build the strength 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
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Skull Crusher
3
10 reps
-
8
Preacher Curl (Barbell)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
10 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
25 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Skull Crusher
3 Sets
10 Reps
-
8
Preacher Curl (Barbell)
3 Sets
10 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Low Bar)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
10 Reps
-