Phase 3 Training Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warmup | 1 | 1 rep |
| 2 | Power Clean | 4 | 3 reps |
| Superset | |||
| 3A | Pull-Up (Weighted) | 1 | 4–6 reps |
| 1 | 6–8 reps | ||
| 1 | 8–10 reps | ||
| 3B | Overhead Press (Barbell) | 1 | 4–6 reps |
| 1 | 6–8 reps | ||
| 1 | 8–10 reps | ||
| 4 | Nordic Curl | 3 | 3 reps |
| Superset | |||
| 5A | Single Leg Calf Raise (Weighted) | 2 | 8–12 reps |
| 5B | Lu Raise | 2 | 10–20 reps |
| Superset | |||
| 6A | Neck Extension | 2 | 10 reps |
| 6B | L-Sit | 2 | AMRAP |
| 6C | Single Arm Grip Hang | 1 | AMRAP |
| Superset | |||
| 7A | Pull-Up (Bodyweight) | 1 | 20 reps |
| 7B | Pike Push Up | 1 | 40 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Ground Mobility | 1 | 1 rep |
| 2 | Barefoot Mobility | 1 | 1 rep |
| 3 | Dynamic Warmup | 1 | 1 rep |
| Superset | |||
| 4A | Bounds | 2 | 4 reps |
| 4B | Broad Jump | 2 | 3 reps |
| 4C | Wall Cycles | 3 | 3 reps |
| 5 | 30m Sprint | 2 | 1 rep |
| 6 | 60m Sprint | 3 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warmup | 1 | 1 rep |
| Superset | |||
| 2A | Depth Jump | 4 | 3 reps |
| 2B | Bench Press (Barbell) | 1 | 4–6 reps |
| 1 | 6–8 reps | ||
| 1 | 8–10 reps | ||
| 1 | 10–12 reps | ||
| Superset | |||
| 3A | Kettlebell Swing | 3 | 6–10 reps |
| 3B | Barbell Row | 3 | 6–10 reps |
| Superset | |||
| 4A | Tibialis Raise | 3 | 8–12 reps |
| 4B | Trap Raise | 2 | 8–12 reps |
| 5 | Plank | 1 | 5 min |
| Superset | |||
| 6A | Inverted Row | 1 | 20 reps |
| 6B | Push Up | 1 | 40 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Ground Mobility | 1 | 1 rep |
| 2 | Barefoot Mobility | 1 | 1 rep |
| 3 | Dynamic Warmup | 1 | 1 rep |
| Superset | |||
| 4A | Bounds | 2 | 4 reps |
| 4B | Broad Jump | 2 | 3 reps |
| 4C | Wall Cycles | 3 | 3 reps |
| 5 | 30m Sprint | 2 | 1 rep |
| 6 | 120m Sprint | 3 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warmup | 1 | 1 rep |
| 2 | Squat (Barbell) | 4 | 4–6 reps |
| Superset | |||
| 3A | Dip (Bodyweight) | 3 | 10–20 reps |
| 3B | Pull-Up (Neutral Grip, Bodyweight) | 3 | 8–12 reps |
| 4 | Back Extension (Weighted) | 3 | 6–10 reps |
| Superset | |||
| 5A | Single Leg Seated Calf Raise | 2 | 8–12 reps |
| 5B | Face Pull | 2 | 8–12 reps |
| Superset | |||
| 6A | Neck Flexion | 2 | 10 reps |
| 6B | Gar Hammer Raise | 2 | 6–10 reps |
| 6C | Single Arm Grip Hang | 1 | AMRAP |
| Superset | |||
| 7A | Pull-Up (Neutral Grip, Bodyweight) | 1 | 20 reps |
| 7B | Dip (Bodyweight) | 1 | 40 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Phase 3 Training Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 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.
Phase 3 Training Program is structured around 5 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Phase 3 Training Program 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
