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Big 3 minimal accessories

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Program Description

Strength and lookin sexy

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 06:54
  • Last Edited
    Jun 25, 2025 04:42

Summary

Unlock your strength potential with the "Big 3 Minimal Accessories" program! Over four weeks, you'll train five days a week, focusing on the foundational lifts: Deadlifts, Squats, and Bench Presses, complemented by minimal accessory movements to enhance your performance. This program is designed for those looking to build raw power while keeping equipment requirements to a minimum, making it perfect for a garage gym setup. Get ready to challenge yourself and see significant gains in strength and muscle definition!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Quadriceps
11.4%
Front Delts
10.3%
Hamstrings
8.9%
Glutes
8.9%
Abs
8.8%
Neck
8.3%
Chest
7.5%
Middle Delts
6.6%
Biceps
6%
Adductors
3%
Lats
2.5%
Lower Back
2%
Upper Back
2%
Forearms
1.5%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 8
2
Bench Press (Paused)
3
1-6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 7.5
4
Hammer Curl (Cable)
3
8-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 8
2
Bench Press (Paused)
3
1-6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 7.5
4
Hammer Curl (Cable)
3
8-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 8
2
Bench Press (Paused)
3
1-6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 7.5
4
Hammer Curl (Cable)
3
8-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 8
2
Bench Press (Paused)
3
1-6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 7.5
4
Hammer Curl (Cable)
3
8-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8.5
2
Bench Press (Barbell)
3
7-12 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8.5
2
Bench Press (Barbell)
3
7-12 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8.5
2
Bench Press (Barbell)
3
7-12 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8.5
2
Bench Press (Barbell)
3
7-12 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8.5
2
Pull-Up (Weighted)
3
8-15 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8.5
2
Pull-Up (Weighted)
3
8-15 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8.5
2
Pull-Up (Weighted)
3
8-15 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
RPE 8.5
2
Pull-Up (Weighted)
3
8-15 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
8-20 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
8-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Bench Press (Paused)
3
1-6 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
3
3-8 reps
RPE 8.5
4
Front Raise
3
8-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Bench Press (Paused)
3
1-6 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
3
3-8 reps
RPE 8.5
4
Front Raise
3
8-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Bench Press (Paused)
3
1-6 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
3
3-8 reps
RPE 8.5
4
Front Raise
3
8-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 7
2
Bench Press (Paused)
3
1-6 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
3
3-8 reps
RPE 8.5
4
Front Raise
3
8-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-12 reps
RPE 7.5
2
Overhead Press (Barbell)
5
3-8 reps
RPE 8.5
3
Lying Leg Curl
3
8-20 reps
RPE 7.5
4
Neck Curl
10
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-12 reps
RPE 7.5
2
Overhead Press (Barbell)
5
3-8 reps
RPE 8.5
3
Lying Leg Curl
3
8-20 reps
RPE 7.5
4
Neck Curl
10
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-12 reps
RPE 7.5
2
Overhead Press (Barbell)
5
3-8 reps
RPE 8.5
3
Lying Leg Curl
3
8-20 reps
RPE 7.5
4
Neck Curl
10
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-12 reps
RPE 7.5
2
Overhead Press (Barbell)
5
3-8 reps
RPE 8.5
3
Lying Leg Curl
3
8-20 reps
RPE 7.5
4
Neck Curl
10
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
1-6 Reps
@8
2
Bench Press (Paused)
3 Sets
1-6 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
@7.5
4
Hammer Curl (Cable)
3 Sets
8-20 Reps
@7.5
Day 2
1
Squat (Barbell)
3 Sets
1-6 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
7-12 Reps
@7.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-20 Reps
@7.5
4
Abs Crunch (Weighted)
3 Sets
8-20 Reps
@7.5
Day 3
1
Squat (Barbell)
3 Sets
1-6 Reps
@8.5
2
Pull-Up (Weighted)
3 Sets
8-15 Reps
@7.5
3
Skull Crusher (Barbell)
3 Sets
8-20 Reps
@7.5
4
Abs Crunch (Weighted)
3 Sets
8-20 Reps
@7.5
Day 4
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@7
2
Bench Press (Paused)
3 Sets
1-6 Reps
@8.5
3
Bicep Curl (EZ Bar)
3 Sets
3-8 Reps
@8.5
4
Front Raise
3 Sets
8-20 Reps
@7.5
Day 5
1
Squat (Barbell)
3 Sets
7-12 Reps
@7.5
2
Overhead Press (Barbell)
5 Sets
3-8 Reps
@8.5
3
Lying Leg Curl
3 Sets
8-20 Reps
@7.5
4
Neck Curl
10 Sets
10 Reps
@7.5