3day strength

by baddol

1 athletes joined

Program Description

Increase SBDO

Program Overview

Level
Beginner
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 20, 2024 09:47
Last Edited
Sep 01, 2024 08:05

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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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

65%

70%

75%

80%

2

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

65%

70%

75%

80%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

75%

80%

84%

2

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

75%

80%

84%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Bench Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

2

Squat (Barbell)

1

AMRAP

94%

3

Bench Press (Barbell)

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

4

Bench Press (Barbell)

1

AMRAP

94%

5

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Deadlift (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

65%

70%

75%

80%

2

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

65%

70%

75%

80%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Deadlift (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

75%

80%

84%

2

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

75%

80%

84%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Deadlift (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

2

Overhead Press (Barbell)

1

1

1

1

1

3

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 2

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

2

Deadlift (Barbell)

1

AMRAP

94%

3

Overhead Press (Barbell)

1

1

1

1

1

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

4

Overhead Press (Barbell)

1

AMRAP

94%

5

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

50%

60%

65%

70%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

45%

55%

58%

62%

2

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

5 reps

45%

55%

58%

62%

3

Chin-Up (Weighted)

4

12 reps

RPE 6

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

65%

70%

75%

80%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

65%

70%

75%

80%

3

Chin-Up (Weighted)

4 Sets

12 Reps

@6

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

60%

65%

70%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

5 Reps

50%

60%

65%

70%

3

Chin-Up (Weighted)

4 Sets

12 Reps

@6

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

65%

70%

75%

80%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

65%

70%

75%

80%

3

Chin-Up (Weighted)

4 Sets

12 Reps

@6