program poster

Fullbodymaxxing

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Published on May 30, 2025
222 athletes joined

3-days per week full body training split for high frequency muscle building

4.79
(9 ratings)

PROGRAM DESCRIPTION

The advantage of full body training is the ability to increase frequency beyond what most typical splits allow for. In order to reap the benefits of higher frequency, it’s important to make sure the volume and variety per muscle per session is sustainable, not only in terms of recovery session to session, but to make sure the lifts later in the session are still trained in a relatively fresh state.

The progression scheme is what you can typically expect from a program of mine: a dynamic double progression. Step 1 is to find your working weight for each lift. From here, when you hit or surpass the top end of the rep range, you’ll increase your weight the subsequent week. A 5% increase is a good rule of thumb, but smaller increments work as well.

Volume wise, you’ll have some freedom. Due to maximizing your frequency on this program, you don’t necessarily need higher volumes to grow. I would suggest starting at 2 sets across the board, and if you have 1-2 higher priority muscle groups, you can push those to 3 sets. From here, I’d only go to 3 sets if your progression is stalled for that muscle group.

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PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    60 minutes
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.7%
Triceps
12.1%
Lats
11.5%
Chest
10.9%
Upper Back
9.1%
Front Delts
9.1%
Hamstrings
6.7%
Glutes
6.1%
Quadriceps
6.1%
Middle Delts
5.5%
Rear Delts
3.6%
Lower Back
3%
Abs
1.8%
Forearms
1.2%
Abductors
0.6%
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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
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Hack Squat
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
WHAT PEOPLE ARE SAYING(9 ratings)
Only ratings with written feedback are displayed here.
4.79 / 5
Boostcamp UserAge 31, Man
a day ago
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
First time trying full body programming getting back into the gym after a few years off. Started this year with powerlifting, but getting back into bodybuilding with this program. The 3x frequency has been awesome for progress. My main critique is that it’s a bit light on legs for me, but overall progress feels like it’s going very quickly. I have a tendency to want to do the most, so this program has really taught me about the minimum effective dose necessary. Plus really bringing the intensity. Having so few sets per week, I really have to lock in for every set. Really leaning to push and capitalize on every opportunity and that’s been the best takeaway so far. Going to keep on this until I hit a wall!
Tony R.Age 38, Man
17 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Basement Bodybuilding delivers as usual. Love the programming style, exercise selection. Just sub out depending on how busy the gym may be, maybe superset sometimes and add extra sets sparingly to try to drive adaptation.
0
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4.8 Stars with 10, 000+ Ratings