3cuh program
Best high volume program for only 3 days per week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 8 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 2 | Chest Fly (Machine) | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 3 | High To Low Flyes | 2 | 12 reps | @8 |
| 1 | 15 reps | @10 | ||
| 4 | Overhead Tricep Extension (Cable) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 5 | Single Arm Pushdown | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 6 | Hack Squat | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 7 | Leg Curl | 2 | 8 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 8 | Leg Extension | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 9 | Standing Calf Raise | 2 | 12 reps | @8.5 |
| 1 | 14 reps | @9.5 | ||
| 10 | Cable Curl | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 11 | Seated Row (Cable) | 2 | 8 reps | @8.5 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 2 | Seated Row (Cable) | 2 | 8 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 3 | Preacher Curl (EZ Bar) | 2 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 4 | Cable Curl | 1 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 5 | Hammer Curl (Cable) | 1 | 7 reps | @9 |
| 1 | 8 reps | @10 | ||
| 6 | Chest Supported Row (Machine) | 2 | 6 reps | @8.5 |
| 1 | 8 reps | @10 | ||
| 7 | Shoulder Press (Machine) | 2 | 7 reps | @8.5 |
| 1 | 9 reps | @10 | ||
| 8 | One Arm Lateral Raise (Cable) | 2 | 12 reps | @9 |
| 1 | 14 reps | @10 | ||
| 9 | Seated Dip (Machine) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 10 | Seated Overhead Extension (EZ Bar) | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 11 | Clean Deadlift | 1 | 10 reps | @8.5 |
| 1 | 5 reps | @9 | ||
| 1 | 3 reps | @10 | ||
| 12 | Reverse Cable Fly | 2 | 7 reps | @9 |
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Upright Row (Cable) | 2 | 7 reps | @8.5 |
| 1 | 9 reps | @10 | ||
| 2 | Rear Delt Fly (Cable) | 2 | 6 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 3 | Incline Bench Press (Barbell) | 2 | 8 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 4 | Chest Fly (Machine) | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 5 | High To Low Flyes | 2 | 12 reps | @8 |
| 1 | 15 reps | @10 | ||
| 6 | Overhead Tricep Extension (Cable) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 7 | Hack Squat | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 8 | Leg Curl | 2 | 8 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 9 | Leg Extension | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 10 | Cable Curl | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 11 | Cable Crunch | 2 | 12 reps | @9 |
| 1 | 15 reps | @10 | ||
| 12 | Reverse Wrist Curl (Dumbbell) | 1 | 8 reps | @8.5 |
| 1 | 9 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 13 | Wrist Curls | 2 | 12 reps | @8 |
| 1 | 16 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3cuh 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 12 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 100 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.
3cuh program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3cuh 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.
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