3x Everyday Strength & Hypertrophy

by mery

Program Description

Are you the average guy/gal who wants a program to fit all needs? want to get stronger for your sport? want to beat your friends in armwrestling? this program will prepare you for everyday life. To start, focus on proper form (easily learned on YouTube) and progressive overload. Double progression involves starting at the lower end of the rep range, increasing reps to the top, then adding weight. Small increments, like 5 lbs at a time, allow you to handle heavier loads over time. Rest, recovery, nutrition, and hydration are just as important as lifting.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Jan 13, 2025 08:03
Last Edited
Jan 24, 2025 10:39

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Squat (Barbell)

4-8 reps

Good Morning

5-10 reps

Sissy Squat

5-15 reps

Day 1

Squat (Barbell)

4-8 reps

Good Morning

5-10 reps

Sissy Squat

5-15 reps

Day 1

Squat (Barbell)

4-8 reps

Good Morning

5-10 reps

Sissy Squat

5-15 reps

Day 1

Squat (Barbell)

4-8 reps

Good Morning

5-10 reps

Sissy Squat

5-15 reps

Day 1

Squat (Barbell)

4-8 reps

Good Morning

5-10 reps

Sissy Squat

5-15 reps

Day 1

Squat (Barbell)

4-8 reps

Good Morning

5-10 reps

Sissy Squat

5-15 reps

Day 2

Bench Press (Barbell)

3-6 reps

Overhead Press (Barbell)

4-8 reps

Upright Row (Barbell)

5-15 reps

Day 2

Overhead Press (Barbell)

3-6 reps

Bench Press (Barbell)

4-8 reps

Upright Row (Barbell)

5-15 reps

Day 2

Bench Press (Barbell)

3-6 reps

Overhead Press (Barbell)

4-8 reps

Upright Row (Barbell)

5-15 reps

Day 2

Overhead Press (Barbell)

3-6 reps

Bench Press (Barbell)

4-8 reps

Upright Row (Barbell)

5-15 reps

Day 2

Bench Press (Barbell)

3-6 reps

Overhead Press (Barbell)

4-8 reps

Upright Row (Barbell)

5-15 reps

Day 2

Overhead Press (Barbell)

3-6 reps

Bench Press (Barbell)

4-8 reps

Upright Row (Barbell)

5-15 reps

Day 3

Deadlift (Barbell)

3-6 reps

Pull-Up (Weighted)

4-8 reps

Barbell Row

5-15 reps

Day 3

Deadlift (Barbell)

3-6 reps

Barbell Row

4-8 reps

Pull-Up (Weighted)

5-15 reps

Day 3

Deadlift (Barbell)

3-6 reps

Pull-Up (Weighted)

4-8 reps

Barbell Row

5-15 reps

Day 3

Deadlift (Barbell)

3-6 reps

Barbell Row

4-8 reps

Pull-Up (Weighted)

5-15 reps

Day 3

Deadlift (Barbell)

3-6 reps

Pull-Up (Weighted)

4-8 reps

Barbell Row

5-15 reps

Day 3

Deadlift (Barbell)

3-6 reps

Barbell Row

4-8 reps

Pull-Up (Weighted)

5-15 reps

Day 1

Squat (Barbell)

3 Sets

4-8 Reps

Good Morning

2 Sets

5-10 Reps

Sissy Squat

3 Sets

5-15 Reps

Day 2

Bench Press (Barbell)

3 Sets

3-6 Reps

Overhead Press (Barbell)

3 Sets

4-8 Reps

Upright Row (Barbell)

3 Sets

5-15 Reps

Day 3

Deadlift (Barbell)

3 Sets

3-6 Reps

Pull-Up (Weighted)

3 Sets

4-8 Reps

Barbell Row

2 Sets

5-15 Reps