3 month hustle
Strength training garage gym focused
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 1 | 5 min | @6 |
| 2 | Push Up | 1 | 10 reps | @6 |
| 3 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 4 | 10 reps | @6 |
| 5 | Push Up | 5 | 10 reps | @6 |
| 6 | Front Raise | 1 | 20 reps | @6 |
| 1 | 18 reps | @7 | ||
| 1 | 15 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 7 | Shrug (Barbell) | 3 | 5 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 4 | 5 reps | @6 |
| 2 | Bicep Curl (Barbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 3 | Dip (Bodyweight) | 4 | 8 reps | @6 |
| 4 | Bicep Curl (Dumbbell) | 4 | 10 reps | @7 |
| 5 | Push Up | 4 | 15 reps | @7 |
| 6 | Hammer Curl | 4 | 10 reps | @6 |
| 7 | Jump Rope | 1 | 5 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 1 | 10 reps | @6 |
| 2 | Push Up | 1 | 10 reps | @6 |
| 3 | Jump Rope | 1 | 3 min | @6 |
| 4 | Squat (Barbell) | 4 | 5 reps | @7 |
| 5 | Squat (Bodyweight) | 4 | 20 reps | @6 |
| 6 | Romanian Deadlift (Barbell) | 3 | 5 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 1 | 10 reps | @6 |
| 2 | Push Up | 1 | 10 reps | @6 |
| 3 | Bench Press (Barbell) | 4 | 5 reps | @8 |
| 4 | Incline Bench Press (Barbell) | 4 | 10 reps | @6 |
| 5 | Incline Bench Press (Dumbbell) | 4 | 10 reps | @6 |
| 6 | Chest Fly (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 10 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 7 | Tricep Extension (Dumbbell) | 4 | 12 reps | @7 |
| 8 | Dip (Bodyweight) | 4 | 10 reps | @6 |
| 9 | Decline Push Up | 4 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 1 | 10 reps | @6 |
| 2 | Squat (Bodyweight) | 1 | 10 reps | @6 |
| 3 | Bent Over Row (Barbell) | 4 | 10 reps | @8 |
| 4 | Kettlebell Swing | 1 | 15 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 10 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 5 | Bicep Curl (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Pull-Up (Bodyweight) | 4 | 8 reps | @6 |
| Superset | ||||
| 7A | Reverse Bicep Curl (Dumbbell) | 4 | 8 reps | @6 |
| 8 | Run | 1 | 8 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 1 | 10 reps | @6 |
| 2 | Push Up | 1 | 10 reps | @6 |
| 3 | Hanging Leg Raise | 3 | 8 reps | @6 |
| 4 | Pull-Up (Bodyweight) | 4 | 5 reps | @6 |
| 5 | One Arm Lateral Raise (Dumbbell) | 4 | 15 reps | @6 |
| 6 | Shrug (Barbell) | 4 | 8 reps | @6 |
| 7 | Rear Delt Fly (Dumbbell) | 1 | 18 reps | @6 |
| 1 | 15 reps | @6 | ||
| 1 | 12 reps | @6 | ||
| 1 | 10 reps | @6 | ||
| 8 | Special Finisher | 1 | 1–10 reps | @6 |
| 9 | Run | 1 | 8 min | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 month hustle is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
3 month hustle is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 month hustle 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
