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BoostcampPNG

3 Days A Week

by Bhavin S.

Program Description

Get Fit

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 08, 2026 09:20
  • Last Edited
    Apr 08, 2026 09:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Triceps
11.7%
Abs
9.4%
Biceps
9.4%
Quadriceps
7%
Hamstrings
7%
Front Delts
7%
Glutes
5.9%
Middle Delts
5.9%
Forearms
5.9%
Lats
4.7%
Chest
4.7%
Adductors
2.3%
Rear Delts
2.3%
Stretching
2.3%
Cardio
1.6%
Lower Back
1.2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
1
Goblet Squat
3
10 reps
RPE 8
2
Low Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Low Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Low Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Low Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Low Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Low Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Dead Bug
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Dead Bug
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Dead Bug
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Dead Bug
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Dead Bug
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Dead Bug
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Narrow-Grip Row
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
10 reps
RPE 8
7
Plank
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Narrow-Grip Row
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
10 reps
RPE 8
7
Plank
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Narrow-Grip Row
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
10 reps
RPE 8
7
Plank
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Narrow-Grip Row
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
10 reps
RPE 8
7
Plank
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Narrow-Grip Row
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
10 reps
RPE 8
7
Plank
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Narrow-Grip Row
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
10 reps
RPE 8
7
Plank
3
0.5 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Single Arm Farmer Carry
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Seated Narrow-Grip Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10