Specialization Phase 3
Transform your strength and sculpt your physique with 18 weeks of targeted training—unlock your potential and redefine your limits!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 1 | 12 reps | @6 |
| 2 | 12 reps | — | ||
| 2 | Squat (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8.5 | ||
| 3 | Leg Press | 1 | 12 reps | @7 |
| 1 | 10 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 4 | Leg Curl | 1 | 12 reps | @7 |
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 5 | Walking Lunge (Dumbbell) | 3 | 10 reps | — |
| 6 | Standing Calf Raise | 1 | 12 reps | @7 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @7.5 | ||
| 7 | Hanging Leg Raise | 1 | 12 reps | @7 |
| 3 | 12 reps | — | ||
| 8 | Decline Sit Up (Weighted) | 1 | 12 reps | @7 |
| 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 2 | 25 reps | — |
| 2 | Bench Press (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 4 | Chest Press (Machine) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 5 | Wide Grip Lat Pulldown | 1 | 12 reps | @7 |
| 2 | 10 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 6 | Chest Supported Row (Machine) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 7 | Standing Pullover (Cable) | 1 | 12 reps | @7 |
| 2 | 10 reps | — | ||
| 8 | Chest Fly (Cable) | 1 | 12 reps | — |
| 2 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 2 | Dumbbell Row | 1 | 12 reps | @7 |
| 2 | 10 reps | — | ||
| 3 | Single Arm Tricep Extension (Cable) | 1 | 12 reps | @7 |
| 2 | 10 reps | — | ||
| 4 | Bayesian Curl | 1 | 10 reps | @7 |
| 2 | 10 reps | — | ||
| 5 | Lateral Raise (Cable) | 1 | 10 reps | @7 |
| 2 | 10 reps | — | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 12 reps | @7 |
| 2 | 10 reps | — | ||
| 7 | Incline Curl (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 8 | Incline Tricep Extension (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Specialization Phase 3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Specialization Phase 3 is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Specialization Phase 3 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
