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Three Bridges U18’s Program (A)

by Luke N.
8 athletes joined

Program Description

A program to build basic fundamentals for lifting weights. And to increase speed and strength. This program is to focus on strength and lifting heavy weight to build as much mass as possible also

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 03, 2024 08:35
  • Last Edited
    Jan 05, 2025 04:51
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2B
Front Raise
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
3B
Push Up
3
10 reps
RPE 8
4A
Chest Press (Machine)
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2B
Front Raise
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
3B
Push Up
3
10 reps
RPE 8
4A
Chest Press (Machine)
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2B
Front Raise
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
3B
Push Up
3
10 reps
RPE 8
4A
Chest Press (Machine)
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2B
Front Raise
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
3B
Push Up
3
10 reps
RPE 8
4A
Chest Press (Machine)
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2B
Front Raise
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
3B
Push Up
3
10 reps
RPE 8
4A
Chest Press (Machine)
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2B
Front Raise
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
3B
Push Up
3
10 reps
RPE 8
4A
Chest Press (Machine)
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2B
Front Raise
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
3B
Push Up
3
10 reps
RPE 8
4A
Chest Press (Machine)
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2B
Front Raise
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
3B
Push Up
3
10 reps
RPE 8
4A
Chest Press (Machine)
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
8-10 reps
8-10 reps
4-6 reps
1-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
30 reps
RPE 10
3
Nordic Curl
3
6-8 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4B
Goblet Squat
3
10 reps
RPE 8
5
Box Jump
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
8-10 reps
8-10 reps
4-6 reps
1-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
30 reps
RPE 10
3
Nordic Curl
3
6-8 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4B
Goblet Squat
3
10 reps
RPE 8
5
Box Jump
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
8-10 reps
8-10 reps
4-6 reps
1-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
30 reps
RPE 10
3
Nordic Curl
3
6-8 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4B
Goblet Squat
3
10 reps
RPE 8
5
Box Jump
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
8-10 reps
8-10 reps
4-6 reps
1-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
30 reps
RPE 10
3
Nordic Curl
3
6-8 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4B
Goblet Squat
3
10 reps
RPE 8
5
Box Jump
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
8-10 reps
8-10 reps
4-6 reps
1-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
30 reps
RPE 10
3
Nordic Curl
3
6-8 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4B
Goblet Squat
3
10 reps
RPE 8
5
Box Jump
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
8-10 reps
8-10 reps
4-6 reps
1-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
30 reps
RPE 10
3
Nordic Curl
3
6-8 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4B
Goblet Squat
3
10 reps
RPE 8
5
Box Jump
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
8-10 reps
8-10 reps
4-6 reps
1-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
30 reps
RPE 10
3
Nordic Curl
3
6-8 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4B
Goblet Squat
3
10 reps
RPE 8
5
Box Jump
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
8-10 reps
8-10 reps
4-6 reps
1-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
30 reps
RPE 10
3
Nordic Curl
3
6-8 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4B
Goblet Squat
3
10 reps
RPE 8
5
Box Jump
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7.5-8.5
2
Dumbbell Row
1
3
8 reps
6 reps
RPE 7.5
RPE 8.5
3
Face Pull
3
12 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 8
6A
Shrug (Barbell)
3
10 reps
-
6B
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (Cable)
4
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7.5-8.5
2
Dumbbell Row
1
3
8 reps
6 reps
RPE 7.5
RPE 8.5
3
Face Pull
3
12 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 8
6A
Shrug (Barbell)
3
10 reps
-
6B
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (Cable)
4
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7.5-8.5
2
Dumbbell Row
1
3
8 reps
6 reps
RPE 7.5
RPE 8.5
3
Face Pull
3
12 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 8
6A
Shrug (Barbell)
3
10 reps
-
6B
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (Cable)
4
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7.5-8.5
2
Dumbbell Row
1
3
8 reps
6 reps
RPE 7.5
RPE 8.5
3
Face Pull
3
12 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 8
6A
Shrug (Barbell)
3
10 reps
-
6B
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (Cable)
4
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7.5-8.5
2
Dumbbell Row
1
3
8 reps
6 reps
RPE 7.5
RPE 8.5
3
Face Pull
3
12 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 8
6A
Shrug (Barbell)
3
10 reps
-
6B
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (Cable)
4
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7.5-8.5
2
Dumbbell Row
1
3
8 reps
6 reps
RPE 7.5
RPE 8.5
3
Face Pull
3
12 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 8
6A
Shrug (Barbell)
3
10 reps
-
6B
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (Cable)
4
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7.5-8.5
2
Dumbbell Row
1
3
8 reps
6 reps
RPE 7.5
RPE 8.5
3
Face Pull
3
12 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 8
6A
Shrug (Barbell)
3
10 reps
-
6B
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (Cable)
4
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7.5-8.5
2
Dumbbell Row
1
3
8 reps
6 reps
RPE 7.5
RPE 8.5
3
Face Pull
3
12 reps
RPE 8.5
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 8
6A
Shrug (Barbell)
3
10 reps
-
6B
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (Cable)
4
8-10 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2B
Front Raise
3 Sets
10 Reps
@8
3A
Seated Shoulder Press (Dumbbell)
3 Sets
4-6 Reps
@9
3B
Push Up
3 Sets
10 Reps
@8
4A
Chest Press (Machine)
3 Sets
8 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
4-6 Reps
1-4 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
30 Reps
@10
3
Nordic Curl
3 Sets
6-8 Reps
@9
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4B
Goblet Squat
3 Sets
10 Reps
@8
5
Box Jump
3 Sets
6 Reps
@8
Day 3
1
Pull-Up (Assisted)
2 Sets
10 Reps
@7.5-8.5
2
Dumbbell Row
1 Set
3 Sets
8 Reps
6 Reps
@7.5
@8.5
3
Face Pull
3 Sets
12 Reps
@8.5
4
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
@9
5
Underhand Lat Pulldown
3 Sets
10 Reps
@8
6A
Shrug (Barbell)
3 Sets
10 Reps
-
6B
Hammer Curl
3 Sets
10 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8-10 Reps
@9.5