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3 day strength 2nd

by sak siva
1 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
    Aug 02, 2024 02:05
  • Last Edited
    Jun 18, 2025 08:30

Summary

Unlock your strength potential with the 3 Day Strength 2nd program, a comprehensive 12-week journey designed for serious lifters. This program focuses on three intense training days each week, incorporating power cleans, deadlifts, and weighted pull-ups to build explosive strength and muscle mass. With a mix of barbell, cable, and bodyweight exercises, you'll target major muscle groups while enhancing overall stability and power. Get ready to push your limits and achieve impressive gains!
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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
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
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
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
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
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
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
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
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
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
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
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
5 reps
-
3
Bench Press (Barbell)
2
5 reps
-
4
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
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
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
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
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
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
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
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
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
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
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
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
-