logo
BoostcampPNG

Triple gains protocol

by Dries De Rydt
1 athletes joined

Program Description

3 days per week for people who don’t have a lot of time, but want big muscles. Focus on dumbbell accessories for easy super setting in busy gyms.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2025 05:51
  • Last Edited
    Jun 18, 2025 10:23

Summary

Unlock your potential with the Triple Gains Protocol, a comprehensive 12-week program designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of lower and upper body workouts, focusing on compound movements to maximize strength and muscle growth. Expect to push your limits with exercises like barbell squats, deadlifts, and bench presses, all while honing your technique and form. Get ready to elevate your training and achieve impressive gains!
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
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 (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
-
2
Bench Press (Barbell)
4 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Overhead Press (Barbell)
4 Sets
10 Reps
-
3
Shrug (Dumbbell)
3 Sets
15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Dumbbell Row
3 Sets
15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Pullover (Dumbbell)
3 Sets
15 Reps
-
4
Skull Crusher
3 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-