@tylershamaly November 2025 - 3x/wk
Join my own personal program that I'm currently following as of November 2025.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 2 | Pec Deck (Machine) | 2 | 8–12 reps |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 8–12 reps |
| 4 | Bicep Blaster Curl (Dumbbell) | 3 | 8–12 reps |
| 5 | Chest Supported Row (Machine) | 2 | 8–12 reps |
| Superset | |||
| 6A | Seated Shoulder Press (Dumbbell) | 2 | 12–15 reps |
| 6B | Hammer Strength Shrug | 2 | 12–15 reps |
| 7 | Hack Squat | 1 | 5–8 reps |
| 8 | Lying Leg Curl | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pullover (Dumbbell) | 3 | 12–15 reps |
| 2 | Unilateral Rear Delt Fly (Machine) | 3 | 12–15 reps |
| 3 | DB External Rotation | 3 | 12–15 reps |
| Superset | |||
| 4A | Side Straddle Hop | 3 | 2 reps |
| 4B | In & Out Ladder Drill | 3 | 2 reps |
| 4C | Ickey Shuffle | 3 | 2 reps |
| 5 | Box Jump | 3 | 5 reps |
| 6 | 2000m Row | 1 | 12 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2 | Pec Deck (Machine) | 2 | 12–15 reps |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 12–15 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 5 | Romanian Deadlift (Barbell) | 1 | 5–8 reps |
| 6 | Hammer Strength Low Row | 2 | 8–12 reps |
| 7 | Seated Lateral Raise | 2 | 12–15 reps |
| 8 | Leg Extension | 2 | 8–12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, @tylershamaly November 2025 - 3x/wk is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
@tylershamaly November 2025 - 3x/wk is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
@tylershamaly November 2025 - 3x/wk is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
