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Optimix

by Brandon L.
4.0
(1 rating)

Program Description

Build as much upper body strength and muscle as possible with short 3 workouts per week while maintaining lower body strength.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 28, 2025 11:46
  • Last Edited
    Jun 18, 2025 07:50

Summary

Transform your physique with **Optimix**, a comprehensive 12-week program designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of upper and lower body workouts, utilizing a variety of equipment to maximize strength and muscle gains. Each session is crafted to push your limits, featuring key exercises like barbell squats and dumbbell bench presses, ensuring you build a solid foundation. Get ready to elevate your training and achieve your fitness goals with a structured approach that delivers results!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
13 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Seated Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 1
1
Pendlay Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@9.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@9.5
3
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
13 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
12 Reps
@9
6
Standing Pullover (Cable)
3 Sets
12 Reps
@9