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Simple 3 days

by Anonymous
2 athletes joined

Program Description

Arms and shoulders

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 10, 2024 06:42
  • Last Edited
    Jun 18, 2025 08:33

Summary

Unlock your strength with the Simple 3 Days program, a straightforward yet effective 6-week training plan designed for those who want to maximize results in minimal time. Committing just three days a week, you'll engage in targeted supersets that focus on building muscle and enhancing endurance. Each session incorporates a blend of cable, machine, and bodyweight exercises, ensuring a comprehensive approach to arm, chest, back, and core development. Perfect for anyone looking to elevate their fitness journey from the comfort of their garage gym!
Muscle Engagement
Front
Back
MuscleSet
Lats
14.1%
Biceps
13.7%
Glutes
12.2%
Upper Back
11.4%
Abs
7.6%
Hamstrings
7.6%
Triceps
7.2%
Quadriceps
6.1%
Chest
5.7%
Rear Delts
4.6%
Lower Back
4.6%
Front Delts
3%
Forearms
1.5%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bicep Curl (Cable)
2
AMRAP
-
1B
Seated Triceps Pushdown
2
AMRAP
-
2A
Cable Chest Press
3
AMRAP
-
2B
Ring Row
3
AMRAP
-
3
Cable Crunch
2
AMRAP
-
4
Glute Bridge (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
-
1B
Seated Triceps Pushdown
2
AMRAP
-
2A
Cable Chest Press
3
AMRAP
-
2B
Ring Row
3
AMRAP
-
3
Cable Crunch
2
AMRAP
-
4
Glute Bridge (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
-
1B
Seated Triceps Pushdown
2
AMRAP
-
2A
Cable Chest Press
3
AMRAP
-
2B
Ring Row
3
AMRAP
-
3
Cable Crunch
2
AMRAP
-
4
Glute Bridge (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
-
1B
Seated Triceps Pushdown
2
AMRAP
-
2A
Cable Chest Press
3
AMRAP
-
2B
Ring Row
3
AMRAP
-
3
Cable Crunch
2
AMRAP
-
4
Glute Bridge (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
-
1B
Seated Triceps Pushdown
2
AMRAP
-
2A
Cable Chest Press
3
AMRAP
-
2B
Ring Row
3
AMRAP
-
3
Cable Crunch
2
AMRAP
-
4
Glute Bridge (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
-
1B
Seated Triceps Pushdown
2
AMRAP
-
2A
Cable Chest Press
3
AMRAP
-
2B
Ring Row
3
AMRAP
-
3
Cable Crunch
2
AMRAP
-
4
Glute Bridge (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
-
1B
Skull Crusher
2
AMRAP
-
2A
Face Pull
3
AMRAP
-
2B
Bench Press (Smith Machine)
3
6-10 reps
-
2C
Lat Pulldown
3
6-10 reps
-
3A
Lunge (Dumbbell)
2
8-12 reps
-
3B
Kettlebell Swing
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
-
1B
Skull Crusher
2
AMRAP
-
2A
Face Pull
3
AMRAP
-
2B
Bench Press (Smith Machine)
3
6-10 reps
-
2C
Lat Pulldown
3
6-10 reps
-
3A
Lunge (Dumbbell)
2
8-12 reps
-
3B
Kettlebell Swing
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
-
1B
Skull Crusher
2
AMRAP
-
2A
Face Pull
3
AMRAP
-
2B
Bench Press (Smith Machine)
3
6-10 reps
-
2C
Lat Pulldown
3
6-10 reps
-
3A
Lunge (Dumbbell)
2
8-12 reps
-
3B
Kettlebell Swing
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
-
1B
Skull Crusher
2
AMRAP
-
2A
Face Pull
3
AMRAP
-
2B
Bench Press (Smith Machine)
3
6-10 reps
-
2C
Lat Pulldown
3
6-10 reps
-
3A
Lunge (Dumbbell)
2
8-12 reps
-
3B
Kettlebell Swing
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
-
1B
Skull Crusher
2
AMRAP
-
2A
Face Pull
3
AMRAP
-
2B
Bench Press (Smith Machine)
3
6-10 reps
-
2C
Lat Pulldown
3
6-10 reps
-
3A
Lunge (Dumbbell)
2
8-12 reps
-
3B
Kettlebell Swing
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
-
1B
Skull Crusher
2
AMRAP
-
2A
Face Pull
3
AMRAP
-
2B
Bench Press (Smith Machine)
3
6-10 reps
-
2C
Lat Pulldown
3
6-10 reps
-
3A
Lunge (Dumbbell)
2
8-12 reps
-
3B
Kettlebell Swing
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
-
1B
Hammer Curl
2
AMRAP
-
1C
Tricep Pushdown (Cable)
2
AMRAP
-
2A
Cable Chest Press
2
AMRAP
-
2B
Glute Bridge (Barbell)
2
AMRAP
-
3A
Lat Pulldown
2
AMRAP
-
3B
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
-
1B
Hammer Curl
2
AMRAP
-
1C
Tricep Pushdown (Cable)
2
AMRAP
-
2A
Cable Chest Press
2
AMRAP
-
2B
Glute Bridge (Barbell)
2
AMRAP
-
3A
Lat Pulldown
2
AMRAP
-
3B
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
-
1B
Hammer Curl
2
AMRAP
-
1C
Tricep Pushdown (Cable)
2
AMRAP
-
2A
Cable Chest Press
2
AMRAP
-
2B
Glute Bridge (Barbell)
2
AMRAP
-
3A
Lat Pulldown
2
AMRAP
-
3B
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
-
1B
Hammer Curl
2
AMRAP
-
1C
Tricep Pushdown (Cable)
2
AMRAP
-
2A
Cable Chest Press
2
AMRAP
-
2B
Glute Bridge (Barbell)
2
AMRAP
-
3A
Lat Pulldown
2
AMRAP
-
3B
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
-
1B
Hammer Curl
2
AMRAP
-
1C
Tricep Pushdown (Cable)
2
AMRAP
-
2A
Cable Chest Press
2
AMRAP
-
2B
Glute Bridge (Barbell)
2
AMRAP
-
3A
Lat Pulldown
2
AMRAP
-
3B
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
-
1B
Hammer Curl
2
AMRAP
-
1C
Tricep Pushdown (Cable)
2
AMRAP
-
2A
Cable Chest Press
2
AMRAP
-
2B
Glute Bridge (Barbell)
2
AMRAP
-
3A
Lat Pulldown
2
AMRAP
-
3B
Cable Crunch
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1A
Bicep Curl (Cable)
2 Sets
AMRAP
-
1B
Seated Triceps Pushdown
2 Sets
AMRAP
-
2A
Cable Chest Press
3 Sets
AMRAP
-
2B
Ring Row
3 Sets
AMRAP
-
3
Cable Crunch
2 Sets
AMRAP
-
4
Glute Bridge (Barbell)
2 Sets
AMRAP
-
Day 2
1A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
1B
Skull Crusher
2 Sets
AMRAP
-
2A
Face Pull
3 Sets
AMRAP
-
2B
Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2C
Lat Pulldown
3 Sets
6-10 Reps
-
3A
Lunge (Dumbbell)
2 Sets
8-12 Reps
-
3B
Kettlebell Swing
2 Sets
8-15 Reps
-
Day 3
1A
Ring Push Ups
2 Sets
AMRAP
-
1B
Hammer Curl
2 Sets
AMRAP
-
1C
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
2A
Cable Chest Press
2 Sets
AMRAP
-
2B
Glute Bridge (Barbell)
2 Sets
AMRAP
-
3A
Lat Pulldown
2 Sets
AMRAP
-
3B
Cable Crunch
2 Sets
AMRAP
-