logo
BoostcampPNG

3 day strength (1)

by sak siva
3 athletes joined

Program Description

Add strength, low volume.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 05, 2024 06:01
  • Last Edited
    Aug 09, 2024 04:29
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bulgarian Split Squat (Barbell)
2
5 reps
3
Bench Press (Barbell)
2
5 reps
4
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bulgarian Split Squat (Barbell)
2
10 reps
3
Bench Press (Barbell)
2
5 reps
4
Seated Row (Cable)
2
5 reps
5
Upright Row (Cable)
2
5 reps
6
Bicep Curl (Cable)
2
10 reps
7
Decline Crunch
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bulgarian Split Squat (Barbell)
2
10 reps
3
Bench Press (Barbell)
2
5 reps
4
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Bench Press (Barbell)
2
5 reps
3
Bicep Curl (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
2
Front Squat (Barbell)
2
5 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
2
Front Squat (Barbell)
2
5 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Lat Pulldown
2
5 reps
5
Tricep Rope Push Down (Cable)
2
10 reps
6
Hanging Toes To Bar
2
10 reps
7
Reverse Wrist Curl (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
2
Front Squat (Barbell)
2
5 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
2
Romanian Deadlift (Barbell)
2
10 reps
3
Tricep Rope Push Down (Cable)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Nordic Curl
2
10 reps
3
Reverse Nordic Curl
2
10 reps
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Nordic Curl
2 Sets
10 Reps
3
Reverse Nordic Curl
2 Sets
10 Reps
Day 2
1
Power Clean
2 Sets
5 Reps
2
Front Squat (Barbell)
2 Sets
5 Reps
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Bulgarian Split Squat (Barbell)
2 Sets
5 Reps
3
Bench Press (Barbell)
2 Sets
5 Reps
4
Bicep Curl (Cable)
2 Sets
10 Reps