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BoostcampPNG

3 MaxG

by George Gourlis
2 athletes joined
5.0
(1 rating)

Program Description

PROGRAM FOR HEALTH POWER AND ENDURANCE

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 23, 2024 08:56
  • Last Edited
    Sep 06, 2024 10:04

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9
3
Dip (Bodyweight)
2
15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Run
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Hammer Curl
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 9
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Overhead Press (Barbell)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7
Run
1
30 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Dip (Bodyweight)
2 Sets
15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Run
1 Set
35 mins
@7
Day 2
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
@8
2
Deadlift (Barbell)
2 Sets
6 Reps
@9
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Overhead Press (Barbell)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
7
Run
1 Set
30 mins
@7