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Buff like She-ra!

by Taylor H.

Program Description

Hey Adora, This is a novice to intermediate program for gaining muscle if you only have three days a week to lift. This program focuses on exercises that emphasize full range of motion, compound movements, free weights (but not always), and self-supported (as opposed to externally supported) movements. Eating enough, resting enough, and mitigating daily stress will likely cause you not to have to deload or worry about systemic fatigue. Leading to building slabs of beef. Add weight or reps every week, even if just a small amount. Push yourself hard (without losing form) every set! For the honor of Grayskull!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 04, 2024 04:04
  • Last Edited
    Dec 16, 2024 01:27
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Upright Row (Barbell)
3
8-12 reps
RPE 7
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
6
Stiff Leg Deadlift
3
10 reps
RPE 7
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Skull Crusher (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
8-12 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 8
6
Stiff Leg Deadlift
3
10 reps
RPE 8
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Skull Crusher (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
6
Stiff Leg Deadlift
3
10 reps
RPE 9
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Skull Crusher (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
6
Stiff Leg Deadlift
3
10 reps
RPE 9
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Skull Crusher (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
6
Stiff Leg Deadlift
3
10 reps
RPE 9
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Skull Crusher (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
6
Stiff Leg Deadlift
3
10 reps
RPE 9
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Skull Crusher (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
6
Stiff Leg Deadlift
3
10 reps
RPE 9
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Skull Crusher (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
6
Stiff Leg Deadlift
3
10 reps
RPE 9
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Skull Crusher (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
6
Stiff Leg Deadlift
3
10 reps
RPE 9
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Skull Crusher (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
6
Stiff Leg Deadlift
3
10 reps
RPE 9
7
Calf Raise (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Deficit Push Up
3
AMRAP
RPE 7
4
Dip (Assisted)
3
8 reps
RPE 7
5
Lat Prayer
1
8-12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 8
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 8
3
Deficit Push Up
3
AMRAP
RPE 8
4
Dip (Assisted)
3
8 reps
RPE 8
5
Lat Prayer
1
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Deficit Push Up
3
AMRAP
RPE 9
4
Dip (Assisted)
3
8 reps
RPE 9
5
Lat Prayer
1
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Deficit Push Up
3
AMRAP
RPE 9
4
Dip (Assisted)
3
8 reps
RPE 9
5
Lat Prayer
1
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Deficit Push Up
3
AMRAP
RPE 9
4
Dip (Assisted)
3
8 reps
RPE 9
5
Lat Prayer
1
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Deficit Push Up
3
AMRAP
RPE 9
4
Dip (Assisted)
3
8 reps
RPE 9
5
Lat Prayer
1
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Deficit Push Up
3
AMRAP
RPE 9
4
Dip (Assisted)
3
8 reps
RPE 9
5
Lat Prayer
1
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Deficit Push Up
3
AMRAP
RPE 9
4
Dip (Assisted)
3
8 reps
RPE 9
5
Lat Prayer
1
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Deficit Push Up
3
AMRAP
RPE 9
4
Dip (Assisted)
3
8 reps
RPE 9
5
Lat Prayer
1
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 9
3
Deficit Push Up
3
AMRAP
RPE 9
4
Dip (Assisted)
3
8 reps
RPE 9
5
Lat Prayer
1
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 7
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Good Morning
3
10 reps
RPE 7
6
Leg Extension
3
10 reps
RPE 7
7
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Good Morning
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Good Morning
3
10 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 9
7
Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Good Morning
3
10 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 9
7
Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Good Morning
3
10 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 9
7
Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Good Morning
3
10 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 9
7
Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Good Morning
3
10 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 9
7
Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Good Morning
3
10 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 9
7
Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Good Morning
3
10 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 9
7
Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Good Morning
3
10 reps
RPE 9
6
Leg Extension
3
10 reps
RPE 9
7
Leg Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@7
2
Skull Crusher (Barbell)
3 Sets
10 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
6
Stiff Leg Deadlift
3 Sets
10 Reps
@7
7
Calf Raise (Bodyweight)
3 Sets
AMRAP
@7
Day 2
1
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Deficit Push Up
3 Sets
AMRAP
@7
4
Dip (Assisted)
3 Sets
8 Reps
@7
5
Lat Prayer
1 Set
8-12 Reps
@7
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
Day 3
1
Lateral Raise (Cable)
3 Sets
8-12 Reps
@7
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
5
Good Morning
3 Sets
10 Reps
@7
6
Leg Extension
3 Sets
10 Reps
@7
7
Leg Curl
3 Sets
10 Reps
@7
Day 4
1
Cardio (Zone 2)
1 Set
-