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The 3x3 Physique Builder

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Program Description

**The 3x3 Physique Builder** is an 8-week program designed to sculpt your body through a strategic blend of strength training and hypertrophy. With 24 sessions, each lasting approximately 40 minutes, you'll tackle a variety of compound and isolation exercises targeting all major muscle groups. This program is perfect for both novice and intermediate lifters, focusing on progressive overload to maximize gains. Get ready to build strength and enhance your physique with a structured approach that keeps you motivated and on track!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 22, 2025 02:23
  • Last Edited
    Sep 22, 2025 03:59
Muscle Engagement
Front
Back
MuscleSet
Chest
14.2%
Upper Back
13%
Triceps
11.1%
Front Delts
10.7%
Lats
7.5%
Biceps
7.1%
Middle Delts
6.7%
Rear Delts
6.1%
Quadriceps
5.9%
Hamstrings
5.9%
Glutes
5.6%
Lower Back
3.1%
Abs
1.7%
Forearms
0.8%
Adductors
0.4%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Dip (Assisted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Dip (Assisted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Dip (Assisted)
3 Sets
8 Reps
-