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3-4-5-8

by Seth Gaffar
5.0
(1 rating)

Program Description

This is an all purpose 3x a week strength minimalist strength program. There is an emphasis on upper strength as I wrote this for myself in knee recovery after surgery.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2025 03:10
  • Last Edited
    Jun 18, 2025 07:49

Summary

Unlock your strength potential with the 3-4-5-8 program, a focused 6-week training plan designed for serious lifters. Committing just three days a week, you'll engage in a mix of compound lifts and targeted supersets that challenge your muscles and enhance your endurance. Each session incorporates a variety of movements, from Bulgarian Split Squats to Deadlifts, ensuring a comprehensive full-body workout. Perfect for those with a garage gym setup, this program will elevate your performance and help you achieve your fitness goals. Get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
12.7%
Triceps
12.7%
Chest
10.9%
Hamstrings
10.6%
Lats
10.3%
Upper Back
9.3%
Abs
7.8%
Lower Back
4.4%
Front Delts
4.2%
Biceps
3.8%
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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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
5-8 reps
RPE 8
1B
Bench Press (Barbell)
5
3-5 reps
RPE 8
2
Single Leg Romanian Deadlift
3
6-8 reps
-
3A
French Press
3
AMRAP
-
3B
Dumbbell Row
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
5-8 reps
RPE 8
1B
Bench Press (Barbell)
5
3-5 reps
RPE 8
2
Single Leg Romanian Deadlift
3
6-8 reps
-
3A
French Press
3
AMRAP
-
3B
Dumbbell Row
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
5-8 reps
RPE 8
1B
Bench Press (Barbell)
5
3-5 reps
RPE 8
2
Single Leg Romanian Deadlift
3
6-8 reps
-
3A
French Press
3
AMRAP
-
3B
Dumbbell Row
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
5-8 reps
RPE 8
1B
Bench Press (Barbell)
5
3-5 reps
RPE 8
2
Single Leg Romanian Deadlift
3
6-8 reps
-
3A
French Press
3
AMRAP
-
3B
Dumbbell Row
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
5-8 reps
RPE 8
1B
Bench Press (Barbell)
5
3-5 reps
RPE 8
2
Single Leg Romanian Deadlift
3
6-8 reps
-
3A
French Press
3
AMRAP
-
3B
Dumbbell Row
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
5-8 reps
RPE 8
1B
Bench Press (Barbell)
5
3-5 reps
RPE 8
2
Single Leg Romanian Deadlift
3
6-8 reps
-
3A
French Press
3
AMRAP
-
3B
Dumbbell Row
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 7-9.5
2
Ab Wheel
1
AMRAP
RPE 8
3A
Peterson Step Ups
3
8 reps
RPE 8
3B
Leg Curls (banded)
1
80 reps
RPE 8
4
Prowler Push
8
1 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 7-9.5
2
Ab Wheel
1
AMRAP
RPE 8
3A
Peterson Step Ups
3
8 reps
RPE 8
3B
Leg Curls (banded)
1
80 reps
RPE 8
4
Prowler Push
8
1 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 7-9.5
2
Ab Wheel
1
AMRAP
RPE 8
3A
Peterson Step Ups
3
8 reps
RPE 8
3B
Leg Curls (banded)
1
80 reps
RPE 8
4
Prowler Push
8
1 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 7-9.5
2
Ab Wheel
1
AMRAP
RPE 8
3A
Peterson Step Ups
3
8 reps
RPE 8
3B
Leg Curls (banded)
1
80 reps
RPE 8
4
Prowler Push
8
1 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 7-9.5
2
Ab Wheel
1
AMRAP
RPE 8
3A
Peterson Step Ups
3
8 reps
RPE 8
3B
Leg Curls (banded)
1
80 reps
RPE 8
4
Prowler Push
8
1 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 7-9.5
2
Ab Wheel
1
AMRAP
RPE 8
3A
Peterson Step Ups
3
8 reps
RPE 8
3B
Leg Curls (banded)
1
80 reps
RPE 8
4
Prowler Push
8
1 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
2-3 reps
RPE 8
1B
Dip (Weighted)
5
4-6 reps
RPE 8
2A
Single Arm Floor Press
3
10-15 reps
RPE 9
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5-10
3
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
4-6 reps
RPE 8
1B
Trap Bar Deadlift
5
3-5 reps
-
2A
Single Arm Floor Press
3
10-15 reps
RPE 9
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5-10
3
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
4-6 reps
RPE 8
1B
Trap Bar Deadlift
5
3-5 reps
-
2A
Single Arm Floor Press
3
10-15 reps
RPE 9
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5-10
3
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
4-6 reps
RPE 8
1B
Trap Bar Deadlift
5
3-5 reps
-
2A
Single Arm Floor Press
3
10-15 reps
RPE 9
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5-10
3
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
4-6 reps
RPE 8
1B
Trap Bar Deadlift
5
3-5 reps
-
2A
Single Arm Floor Press
3
10-15 reps
RPE 9
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5-10
3
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
5
4-6 reps
RPE 8
1B
Trap Bar Deadlift
5
3-5 reps
-
2A
Single Arm Floor Press
3
10-15 reps
RPE 9
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5-10
3
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7-9.5
2
Ab Wheel
1 Set
AMRAP
@8
3A
Peterson Step Ups
3 Sets
8 Reps
@8
3B
Leg Curls (banded)
1 Set
80 Reps
@8
4
Prowler Push
8 Sets
1 Reps
@8-9.5
Day 3
1A
Deadlift (Barbell)
5 Sets
2-3 Reps
@8
1B
Dip (Weighted)
5 Sets
4-6 Reps
@8
2A
Single Arm Floor Press
3 Sets
10-15 Reps
@9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@7.5-10
3
Decline Sit Up (Weighted)
3 Sets
12-20 Reps
@8
Day 1
1A
Pull-Up (Weighted)
5 Sets
5-8 Reps
@8
1B
Bench Press (Barbell)
5 Sets
3-5 Reps
@8
2
Single Leg Romanian Deadlift
3 Sets
6-8 Reps
-
3A
French Press
3 Sets
AMRAP
-
3B
Dumbbell Row
3 Sets
AMRAP
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Seth GaffarAge 35, Man
6 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This program has worked great for me