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3day prime

by Max
1 athletes joined

Program Description

simple yet effective program

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 11:53
  • Last Edited
    Jun 18, 2025 09:57

Summary

Unleash your strength with the 3day prime program, an 8-week journey designed for those ready to commit to a transformative training regimen. This program focuses on three intense sessions per week, incorporating foundational lifts like the squat, deadlift, and bench press to build muscle and enhance strength. Each workout is meticulously crafted to target major muscle groups, ensuring balanced development and optimal recovery. Get ready to elevate your fitness game and achieve your goals with confidence!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@8-9.5
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Dumbbell Row
3 Sets
10-12 Reps
@9
4
Seated Hamstring Curl
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
6
Knee Raise (Captain's Chair)
3 Sets
5-20 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@9
2
Leg Press
2 Sets
10-12 Reps
@8
3
Leg Extension
2 Sets
10-12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5 Reps
@9
6
Bench Press (Close Grip)
3 Sets
6 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@9
Day 3
1A
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
1B
Lat Pulldown
3 Sets
10-12 Reps
@9
2A
Push Up
3 Sets
10-20 Reps
@9-10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
3A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
3B
Skull Crusher
2 Sets
10-12 Reps
-
4
Face Pull
2 Sets
12 Reps
@8