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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
    May 27, 2025 10:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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