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3 Day PLP

by Jacob

Program Description

The A2J PLP program is a dynamic 1-week training plan designed for both beginners and intermediates, focusing on muscle growth and athletic performance. With three sessions per week, you'll engage in a variety of targeted exercises, including incline bench presses and leg curls, utilizing a full gym setup. Each workout is structured to maximize efficiency, taking approximately 60 minutes, ensuring you build strength and endurance effectively. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 06:44
  • Last Edited
    Mar 26, 2026 07:16
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Hamstrings
10.9%
Biceps
10.2%
Upper Back
9.4%
Chest
7.8%
Front Delts
7.8%
Triceps
7.8%
Glutes
7.8%
Lats
7.8%
Rear Delts
4.7%
Middle Delts
3.1%
Calves
3.1%
Forearms
3.1%
Abductors
2.3%
Lower Back
1.6%
Abs
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Pec Deck (Machine)
2 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-10 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Leg Curl
2 Sets
8-12 Reps
-
4
Trap Bar Deadlift
2 Sets
8-12 Reps
-
5
Seated Calf Raise
2 Sets
8-12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-