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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
    Mar 21, 2025 06:09
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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
-