Become The Bear v3.0

by Thomas
3 athletes joined

Program Description

This program is designed for body recomposition: building muscle while shedding fat. It follows a smart push–pull–legs structure over four focused training days per week, with three active recovery days built around daily walking. The week is split like this: Monday is Upper A, focused on pressing strength, shoulder development, and back width. It includes heavy incline pressing, vertical pulling, and a blend of delt and trap work. Wednesday is Upper B, targeting arms, forearms, and back thickness. This day uses smart supersets for triceps, biceps, and vertical/horizontal pulling, along with direct neck and forearm work for aesthetics. Thursday is Lower Body, centered on safe, joint-friendly compound lifts. The priority is glute and hamstring development, with quad, calf, and core work to round things out. All exercises are chosen to be back-safe. Saturday repeats Upper A, but you can alternate with Upper B every other week or run a lighter version to manage fatigue. Tuesday, Friday, and Sunday are rest from the gym, but you’ll still do your daily 10,000 steps to stay active, support recovery, and aid fat loss. The program is built around effective compound lifts, time-efficient supersets, minimal machine dependency, and safe substitutions based on your lower back needs. Over time, you can tweak reps, add intensity techniques, or swap accessory movements as needed — but the core structure gives you the consistency and focus to make visible progress.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 12, 2025 01:22
  • Last Edited
    Jun 18, 2025 08:38

Summary

Embark on a transformative 4-week journey with "Become The Bear v3.0," designed for those ready to elevate their upper body strength. This program features four intense training days each week, focusing on a blend of heavy compound lifts and targeted accessory work to build muscle and enhance definition. With exercises like the Incline Bench Press and Lat Pulldown, you'll prioritize chest and back development, while finishing strong with arm-focused supersets. Get ready to unleash your inner strength and redefine your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Zottman Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Zottman Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Zottman Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Zottman Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Vertical traction
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Push Up (Incline)
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Vertical traction
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Push Up (Incline)
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Vertical traction
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Push Up (Incline)
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Vertical traction
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Push Up (Incline)
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Glute Bridge (Barbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Seated Leg curl
3
8-12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Glute Bridge (Barbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Seated Leg curl
3
8-12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Glute Bridge (Barbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Seated Leg curl
3
8-12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Glute Bridge (Barbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Seated Leg curl
3
8-12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Zottman Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Zottman Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Zottman Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Zottman Curl
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
5-8 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Fly (Cable)
3 Sets
8-12 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Zottman Curl
3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
4 Sets
5-8 Reps
-
2
Vertical traction
3 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Push Up (Incline)
3 Sets
8-12 Reps
-
6
Wrist Curls
3 Sets
10-15 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
15-20 Reps
-
4
Glute Bridge (Barbell)
3 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
15-20 Reps
-
6
Seated Leg curl
3 Sets
8-12 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Hanging Leg Raise
3 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
5-8 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Fly (Cable)
3 Sets
8-12 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Zottman Curl
3 Sets
8-12 Reps
-