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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
    Jul 20, 2025 05:41

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.8%
Glutes
15.5%
Hamstrings
14.7%
Lower Back
11.2%
Triceps
6.9%
Abs
6.9%
Biceps
6%
Lats
4.3%
Olympic
4.3%
Chest
4.3%
Upper Back
3.4%
Front Delts
1.7%
Forearms
0.9%
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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
-