Intermediate–AdvancedFree

SHOOKS POWERLIFTING 3 DAY SPLIT

Transform your strength and redefine your limits in just 15 weeks—get ready to feel the power of SHOOKS PL!

Ethan S.· Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

15 weeks

Days / week

3 days

Level

Intermediate, Advanced

Goal

Strength, Muscle, Women's

Equipment

Garage Gym

Session length

60 min

**SHOOKS PL** is a comprehensive 15-week program designed to challenge your strength and endurance with 45 training sessions. Each week, you'll engage in a mix of barbell and machine exercises targeting major muscle groups, including legs, chest, and back, ensuring a balanced approach to building muscle and enhancing performance. With a focus on progressive overload, you'll push your limits through varied rep ranges and intensities, keeping your workouts dynamic and effective. Get ready to transform your physique and elevate your lifting game!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

14.7%

Quadriceps

12.6%

Hamstrings

12.6%

Front Delts

12.1%

Glutes

9.5%

Chest

7.4%

Middle Delts

6.3%

Abs

5.8%

Biceps

4.7%

Lats

3.2%

Upper Back

3.2%

Lower Back

2.6%

Adductors

2.1%

Forearms

1.6%

Rear Delts

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	10 reps	@8
		2	6 reps	@8
		1	3 reps	@8
2	Leg Curl	2	10 reps	@8
		1	10 reps	@10
3	Leg Extension	2	10 reps	@8
		1	10 reps	@10
4	Plank	1	2 min	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	10 reps	@8
		2	6 reps	@8
		1	3 reps	@8
2	Chest Press (Machine)	2	8 reps	@8
		1	8 reps	@10
3	Tricep Pushdown (Cable)	3	12 reps	@8
		1	12 reps	@10
4	Bicep Curl (EZ Bar)	2	10 reps	@8
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	6 reps	@8
		2	4 reps	@8
		1	1 rep	@10
2	Cable Low Row	2	10 reps	@8
		1	10 reps	@10
3	Lateral Raise (Dumbbell)	2	10 reps	@8
		1	10 reps	@10
4	Shoulder Press (Machine)	2	8 reps	@8
		1	8 reps	@10

Weeks 2–15 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, SHOOKS POWERLIFTING 3 DAY SPLIT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 weeks are fully unlocked.

This program is built around a garage 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 60 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.

SHOOKS POWERLIFTING 3 DAY SPLIT 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

SHOOKS POWERLIFTING 3 DAY SPLIT 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android