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Susannas 3-dagar

by Wilhelm Elliott

Program Description

Training

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 27, 2025 10:53
  • Last Edited
    Jun 18, 2025 11:00

Summary

Dive into Susanna's 3-dagar program, a focused 3-week journey designed for serious lifters ready to elevate their game. Committing just three days a week, you'll tackle a dynamic mix of strength exercises targeting legs, glutes, back, and core. Each session features a blend of machines and free weights, ensuring you build muscle and enhance stability with every rep. Get ready to push your limits and transform your physique in just 21 days!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
19.6%
Glutes
17.5%
Abs
15.4%
Quadriceps
13.9%
Upper Back
8.3%
Lower Back
6.4%
Lats
5.8%
Chest
3.2%
Biceps
2.6%
Rear Delts
2.6%
Front Delts
1.9%
Triceps
1.9%
Abductors
0.6%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Lat Pulldown
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Plank
2
1 reps
RPE 8
6
Modified Dragon Fly
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Lat Pulldown
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Plank
2
1 reps
RPE 8
6
Modified Dragon Fly
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Lat Pulldown
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Plank
2
1 reps
RPE 8
6
Modified Dragon Fly
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 7
5
Side Bend (Dumbbell)
2
8 reps
RPE 7
6
Plank
2
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 7
5
Side Bend (Dumbbell)
2
8 reps
RPE 7
6
Plank
2
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 7
5
Side Bend (Dumbbell)
2
8 reps
RPE 7
6
Plank
2
1 reps
RPE 7
Week 1
1 / 3 Weeks
Day 1
1
Hack Squat
4 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Step-Up (Weighted)
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@9
6
Abs Crunch (Machine)
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Plank
2 Sets
1 Reps
@8
6
Modified Dragon Fly
2 Sets
8 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Glute Bridge (Bodyweight)
2 Sets
15 Reps
@7
5
Side Bend (Dumbbell)
2 Sets
8 Reps
@7
6
Plank
2 Sets
1 Reps
@7