Intermediate–AdvancedFree

Pecasaurus Rex Full-Body 3-a-Week

Pratham Vernekar· Oct 2024

2athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Each lift feeds into the other the next week: Back Extensions into RDL's. Close-Grip Larsen Bench Press into Bench Press. Weighted Neutral Paused Pull-ups into Super-Wide Weighted Pull-ups. Simple Compound Progression: Up the weight by 10 lbs on compounds when hitting the top end of the rep scheme Ex: 205lbs x 10 → 215 lbs x 5 on Bench Press Simple Isolation Progression: Up the weight by 5 lbs on compounds when hitting the top end of the rep scheme Ex: 100lbs x 12 → 105 lbs x 8 on Strict Curls

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 with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.2%

Front Delts

9.4%

Quadriceps

8.8%

Hamstrings

8.8%

Abs

8.1%

Glutes

7.7%

Middle Delts

7.1%

Upper Back

6.6%

Biceps

5.5%

Chest

5.5%

Rear Delts

5.5%

Calves

5.5%

Lats

4.4%

Lower Back

4.4%

Adductors

1.1%

Forearms

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Leg Extension	1	10–15 reps	@10
2	High Bar Squat (Barbell)	2	6–10 reps	@10
3	Close-Grip Larsen Press	2	6–10 reps	@10
4	Ape Index Wide Weighted Pull-Ups	2	8–12 reps	@10
5	Standing Behind Neck Shoulder Press (Barbell)	1	10–15 reps	@10
6	Bent Over Row (Barbell)	1	10–15 reps	@10
7	Incline Bench Press (Dumbbell)	1	6–10 reps	@10
Superset
8A	Powell Raise	1	8–12 reps	@10
8B	Lateral Raise (Cable)	1	10–15 reps	@10
Superset
9A	Seated Dumbbell Hammer Curls	2	8–12 reps	@10
9B	Dual-Rope Pushdowns	2	10–15 reps	@10
Superset
10A	Strict Curls (Ez-Bar)	1	6–10 reps	@10
10B	Leaning Overhead Tricep Extension (Cable)	1	10–15 reps	@10
11	Decline Sit Up (Weighted)	2	8–12 reps	@10
12	Seated Calf Raise	2	12–20 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Leg Extension	1	10–15 reps	@10
1B	Lying Leg Curl	1	8–12 reps	@10
Superset
2A	Back Extension (Weighted)	2	10–15 reps	@10
2B	Sissy Squat (Weighted)	2	8–12 reps	@10
3	Paused Weighted Dips	2	6–10 reps	@10
4	Clavicle Underhand Lat Pull-Down	2	8–12 reps	@10
5	Overhead Press (Barbell)	2	6–10 reps	@10
6	Face Pull	2	8–12 reps	@10
7	Pullover (Dumbbell)	2	6–10 reps	@10
8	V-Handle Tricep Pushdown (Cable)	2	10–15 reps	@10
9	Incline Hammer Curls	2	8–12 reps	@10
10	Decline Dumbbell Extensions	1	8–12 reps	@10
11	Incline Curl (Dumbbell)	1	8–12 reps	@10
12	Weighted Knee Raises	2	8–12 reps	@10
13	Standing Calf Raise	1	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	1	8–12 reps	@10
2	Romanian Deadlift (Barbell)	2	5–10 reps	@10
3	Bench Press (Paused)	2	5–10 reps	@10
4	Weighted Neutral Grip Pull-Up (Paused)	2	8–12 reps	@10
5	AD Press	1	6–10 reps	@10
6	Seated Wide-Grip Row (Cable)	1	8–12 reps	@10
7	Incline Bench Press (Dumbbell)	1	6–10 reps	@10
Superset
8A	Rear Delt Fly (Cable)	1	8–12 reps	@10
8B	Lateral Raise (Cable)	1	10–15 reps	@10
9	Preacher Hammer Curls	2	8–12 reps	@10
10	Dual-Rope Pushdowns	2	10–15 reps	@10
11	Overhead Tricep Extension (Cable)	1	8–12 reps	@10
12	Preacher Curl (Dumbbell)	1	8–12 reps	@10
13	Decline Sit Up (Weighted)	2	8–12 reps	@10
14	Seated Calf Raise	2	12–20 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, Pecasaurus Rex Full-Body 3-a-Week 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 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.

Pecasaurus Rex Full-Body 3-a-Week 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.

Pecasaurus Rex Full-Body 3-a-Week 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

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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