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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
    Jul 20, 2025 05:42

Summary

Unlock your strength potential with this 12-week, 3-day strength program designed for serious lifters. Each session focuses on compound movements like deadlifts, bench presses, and squats, ensuring a comprehensive approach to building muscle and power. With a mix of weighted and bodyweight exercises, you'll target all major muscle groups while enhancing your overall performance. Prepare to challenge yourself and see real results as you commit to this structured routine!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.1%
Hamstrings
14.9%
Glutes
13.6%
Lower Back
9.3%
Abs
8.2%
Triceps
8.1%
Biceps
7.5%
Lats
5.8%
Chest
5%
Upper Back
5%
Front Delts
2.4%
Forearms
1.4%
Olympic
1.3%
Middle Delts
0.4%
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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
-