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BoostcampPNG

3day prime

by Max V.

Program Description

simple yet effective program

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 11:53
  • Last Edited
    Aug 06, 2024 12:15
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8-9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Knee Raise (Captain's Chair)
3
5-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
5-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bench Press (Close Grip)
3
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Lat Pulldown
3
10-12 reps
RPE 9
2A
Push Up
3
10-20 reps
RPE 9-10
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3A
Bicep Curl (Dumbbell)
2
10-12 reps
-
3B
Skull Crusher
2
10-12 reps
-
4
Face Pull
2
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@8-9.5
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Dumbbell Row
3 Sets
10-12 Reps
@9
4
Seated Hamstring Curl
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
6
Knee Raise (Captain's Chair)
3 Sets
5-20 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@9
2
Leg Press
2 Sets
10-12 Reps
@8
3
Leg Extension
2 Sets
10-12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5 Reps
@9
6
Bench Press (Close Grip)
3 Sets
6 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@9
Day 3
1A
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
1B
Lat Pulldown
3 Sets
10-12 Reps
@9
2A
Push Up
3 Sets
10-20 Reps
@9-10
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
3A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
3B
Skull Crusher
2 Sets
10-12 Reps
-
4
Face Pull
2 Sets
12 Reps
@8