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

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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