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3 day Full body

by Kaloyan K.

Program Description

Aesthetics and general fitness

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 06, 2024 04:00
  • Last Edited
    Jul 08, 2024 01:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Chin-Up (Weighted)
4
3
Decline Push Up
4
4
Kettlebell Swing
4
5
Lateral Raise (Dumbbell)
4
6
Farmer's Walk (Weighted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Barbell Row
4
3
Romanian Deadlift (Dumbbell)
4
4
Bulgarian Split Squat (Bodyweight)
4
5
Face Pull
4
6
Leg Raise (Captain's Chair)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
2
Military Press (Barbell)
4
3
Pull-Up (Weighted)
4
4
Dip (Bodyweight)
4
5
Lunge (Dumbbell)
4
6
Lateral Raise (Dumbbell)
3
7
Rear Delt Fly (Dumbbell)
3
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Barbell)
4 Sets
2
Barbell Row
4 Sets
3
Romanian Deadlift (Dumbbell)
4 Sets
4
Bulgarian Split Squat (Bodyweight)
4 Sets
5
Face Pull
4 Sets
6
Leg Raise (Captain's Chair)
3 Sets
Day 1
1
Squat (Barbell)
4 Sets
2
Chin-Up (Weighted)
4 Sets
3
Decline Push Up
4 Sets
4
Kettlebell Swing
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
6
Farmer's Walk (Weighted)
3 Sets
Day 3
1
Clean Deadlift
4 Sets
2
Military Press (Barbell)
4 Sets
3
Pull-Up (Weighted)
4 Sets
4
Dip (Bodyweight)
4 Sets
5
Lunge (Dumbbell)
4 Sets
6
Lateral Raise (Dumbbell)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets