BS3 gen. II
General program to develop my base, size, speed & strength. This version has a greater focus on strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 3 reps | @7–9 |
| 2 | Bench Press (Paused) | 1 | 3 reps | @8 |
| 2 | 2 reps | @6 | ||
| 3 | Seated Military Press (Barbell) | 4 | 4 reps | @7–9 |
| 4 | Barbell Row | 4 | 1–6 reps | @9 |
| 5 | Rear Delt Fly (Machine) | 4 | 1–7 reps | @9 |
| 6 | Pec Deck (Machine) | 4 | 1–7 reps | @9 |
| 7 | Overhead Tricep Extension (Cable) | 4 | 1–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 2 | 2 reps | @7–8 |
| 2 | Deadlift (Barbell) | 1 | 3 reps | @8 |
| 2 | 2 reps | @6 | ||
| 3 | Zercher Squat (Barbell) | 4 | 4 reps | @7–9 |
| 4 | Lat Pulldown | 4 | 1–6 reps | @9 |
| 5 | Zercher Reverse Lunge | 4 | 1–7 reps | @9 |
| 6 | Leg Extension | 4 | 1–7 reps | @9 |
| 7 | Standing Calf Raise | 4 | 1–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 3 reps | @7–8 |
| 2 | Overhead Press (Barbell) | 1 | 3 reps | @8 |
| 2 | 2 reps | @6 | ||
| 3 | Dip (Weighted) | 4 | 1–4 reps | @9 |
| 4 | Upright Row (Barbell) | 4 | 1–5 reps | @8–9 |
| 5 | Chest Fly (Machine) | 4 | 1–7 reps | @9 |
| 6 | Rear Delt Fly (Dumbbell) | 4 | 1–7 reps | @9 |
| 7 | Bicep Curl (Cable) | 4 | 1–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deficit Deadlift (Barbell) | 1 | 2 reps | @8 |
| 1 | 2 reps | @9 | ||
| 2 | High Bar Squat (Barbell) | 1 | 3 reps | @8 |
| 2 | 2 reps | @6 | ||
| 3 | Leg Press | 4 | 1–4 reps | @8 |
| 4 | Chest Supported Row (Machine) | 4 | 1–5 reps | @9 |
| 5 | Leg Extension | 4 | 1–7 reps | @9 |
| 6 | Seated Hamstring Curl | 4 | 1–7 reps | @9 |
| 7 | Cable Crunch | 4 | 1–10 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BS3 gen. II is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BS3 gen. II is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BS3 gen. II is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
