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Käry pumppiin 3

by Tuomas J.
1 athletes joined

Program Description

Kädet pumppiin

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 08:58
  • Last Edited
    Aug 12, 2025 12:19

Summary

Unleash your strength with the Käry pumppiin 3 program, a dynamic 5-week journey designed for serious lifters. Committing to 4 days a week, you'll engage in a variety of compound and isolation movements, including barbell squats, deadlifts, and dumbbell presses, ensuring a comprehensive full-body workout. This program is tailored for those with access to a garage gym, focusing on building muscle and enhancing overall strength. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Biceps
9.4%
Hamstrings
8.5%
Glutes
8.4%
Quadriceps
7.9%
Chest
7.9%
Front Delts
7.8%
Middle Delts
7.5%
Lats
6.6%
Lower Back
4.8%
Upper Back
4.6%
Calves
4.5%
Abs
3.1%
Forearms
1.9%
Adductors
1.8%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Standing Calf Raise
2
20 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
5
Pull-Up (Bodyweight)
2
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Standing Calf Raise
2
20 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
5
Pull-Up (Bodyweight)
2
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Standing Calf Raise
2
20 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
5
Pull-Up (Bodyweight)
2
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Standing Calf Raise
2
20 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
5
Pull-Up (Bodyweight)
2
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 5
RPE 5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 5
3
Standing Calf Raise
2
20 reps
RPE 5
4
Incline Bench Press (Dumbbell)
2
12 reps
RPE 5
5
Pull-Up (Bodyweight)
2
RPE 5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 5
7
Bicep Curl (Barbell)
3
10 reps
RPE 5
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 8
RPE 6
2
Inverted Row
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
2
20 reps
-
7
Good Morning
2
10 reps
RPE 8
8
Goblet Squat
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 8
RPE 6
2
Inverted Row
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
2
20 reps
-
7
Good Morning
2
10 reps
RPE 8
8
Goblet Squat
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 8
RPE 6
2
Inverted Row
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
2
20 reps
-
7
Good Morning
2
10 reps
RPE 8
8
Goblet Squat
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 8
RPE 6
2
Inverted Row
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
2
20 reps
-
7
Good Morning
2
10 reps
RPE 8
8
Goblet Squat
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 5
RPE 5
2
Inverted Row
3
10 reps
RPE 5
3
Overhead Press (Dumbbell)
2
8 reps
RPE 5
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 5
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 5
6
Calf Raise (Bodyweight)
2
20 reps
RPE 5
7
Good Morning
2
10 reps
RPE 5
8
Goblet Squat
2
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 8
4
Bench Press (Close Grip)
2
5 reps
RPE 8
5
Pull-Up (Weighted)
2
5 reps
RPE 8
6
Behind The Back Lateral Raise (Cable)
3
3 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 8
4
Bench Press (Close Grip)
2
5 reps
RPE 8
5
Pull-Up (Weighted)
2
5 reps
RPE 8
6
Behind The Back Lateral Raise (Cable)
3
3 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 8
4
Bench Press (Close Grip)
2
5 reps
RPE 8
5
Pull-Up (Weighted)
2
5 reps
RPE 8
6
Behind The Back Lateral Raise (Cable)
3
3 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 8
4
Bench Press (Close Grip)
2
5 reps
RPE 8
5
Pull-Up (Weighted)
2
5 reps
RPE 8
6
Behind The Back Lateral Raise (Cable)
3
3 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 8
4
Bench Press (Close Grip)
2
5 reps
RPE 8
5
Pull-Up (Weighted)
2
5 reps
RPE 8
6
Behind The Back Lateral Raise (Cable)
3
3 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
RPE 8
2
Dumbbell Bench Pullover
3
10 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Nordic Curl
2
8 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
7
Tricep Kickback
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
RPE 8
2
Dumbbell Bench Pullover
3
10 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Nordic Curl
2
8 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
7
Tricep Kickback
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
RPE 8
2
Dumbbell Bench Pullover
3
10 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Nordic Curl
2
8 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
7
Tricep Kickback
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
RPE 8
2
Dumbbell Bench Pullover
3
10 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Nordic Curl
2
8 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
7
Tricep Kickback
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
RPE 8
2
Dumbbell Bench Pullover
3
10 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Nordic Curl
2
8 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
7
Tricep Kickback
2
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
3
Standing Calf Raise
2 Sets
20 Reps
@8
4
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
5
Pull-Up (Bodyweight)
2 Sets
@10
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
8
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
10 Reps
@8
@6
2
Inverted Row
3 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
6
Calf Raise (Bodyweight)
2 Sets
20 Reps
-
7
Good Morning
2 Sets
10 Reps
@8
8
Goblet Squat
2 Sets
20 Reps
@8
Day 3
1
Front Squat (Barbell)
2 Sets
4 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@9
3
Single Leg Calf Raise (Weighted)
2 Sets
10 Reps
@8
4
Bench Press (Close Grip)
2 Sets
5 Reps
@8
5
Pull-Up (Weighted)
2 Sets
5 Reps
@8
6
Behind The Back Lateral Raise (Cable)
3 Sets
3 Reps
@8
7
Skull Crusher (Barbell)
2 Sets
8 Reps
@8
8
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
6 Reps
@8
2
Dumbbell Bench Pullover
3 Sets
10 Reps
@8
3
Dip (Weighted)
2 Sets
8 Reps
@8
4
Nordic Curl
2 Sets
8 Reps
@8
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8
6
Reverse Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
7
Tricep Kickback
2 Sets
10 Reps
@8