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3 Week Slice

by Brandon M.

Program Description

Unlock your potential with the 3 Week Slice program, designed to challenge your limits and refine your physique in just three weeks. Comprising five intense workouts each week, this program focuses on strength and conditioning to help you achieve a leaner, more sculpted body. With a balanced mix of resistance training and metabolic conditioning, you’ll build muscle while torching fat. Get ready to push your boundaries and see real results!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 12, 2026 09:03
  • Last Edited
    Jan 12, 2026 09:04
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.5%
Triceps
9.6%
Quadriceps
9.6%
Upper Back
9.6%
Abs
9.3%
Front Delts
8.7%
Glutes
8.7%
Lats
7.8%
Chest
6%
Biceps
5.7%
Middle Delts
3.6%
Cardio
2.4%
Adductors
2.1%
Rear Delts
1.8%
Lower Back
1.8%
Calves
1.8%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Abs Crunch (Machine)
3
12-20 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Abs Crunch (Machine)
3
12-20 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Abs Crunch (Machine)
3
12-20 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Plank
3
0.75-1 mins
-
6
Cardio (Zone 2)
1
10-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Plank
3
0.75-1 mins
-
6
Cardio (Zone 2)
1
10-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Plank
3
0.75-1 mins
-
6
Cardio (Zone 2)
1
10-20 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
7
Cardio (Zone 2)
1 Set
30 mins
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
Day 3
1
Cardio (Zone 2)
1 Set
45-60 Reps
-
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Hanging Knee Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Plank
1 Set
1 Set
1 Set
0.75-1 mins
0.75-1 mins
0.75-1 mins
-
-
-
6
Cardio (Zone 2)
1 Set
10-20 mins
-