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
Jul 08, 2024 01:39
down_app
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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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