logo
BoostcampPNG

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
    Aug 14, 2025 06:02

Summary

Transform your physique with this comprehensive 6-week, 3-day full body program designed for those ready to elevate their training. Each session focuses on compound movements, including the Incline Bench Press and Barbell Row, to build strength and muscle across all major muscle groups. With a mix of barbells, dumbbells, and bodyweight exercises, you'll develop functional strength while enhancing your endurance. Commit to this program, and watch as you sculpt your body and boost your overall fitness!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.9%
Quadriceps
12.5%
Glutes
10.9%
Front Delts
9.5%
Triceps
7.8%
Lats
7.3%
Hamstrings
7.3%
Chest
6.7%
Middle Delts
6.6%
Rear Delts
4.9%
Abs
4.5%
Lower Back
2.1%
Forearms
1.9%
Adductors
1.6%
Biceps
1.6%
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
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
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
-