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BoostcampPNG

Roronoa Zoro 3-Day

by Esca
13 athletes joined
5.0
(1 rating)

Program Description

Its beginner friendly but can also work well with more advanced athletes

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2025 07:57
  • Last Edited
    Feb 13, 2025 11:26
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Leg Press
3
10 reps
RPE 9
6
Lying Leg Curl
2
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
V Squat
3
10 reps
RPE 9
5
Incline Chest Press (Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
@9
2
Overhead Press (Barbell)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
5
Leg Press
3 Sets
10 Reps
@9
6
Lying Leg Curl
2 Sets
10 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Bench Press (Barbell)
3 Sets
10 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Shoulder Press (Machine)
3 Sets
10 Reps
@9
6
Bicep Curl (Machine)
3 Sets
15 Reps
@9
7
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
V Squat
3 Sets
10 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9