RF3 Day Full Body
Transform your strength in just 8 weeks with this efficient 3-day full body program—perfect for busy lives and lasting results!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | @8 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Bent Over Row (Barbell) | 3 | 6–8 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @9 |
| 5 | Face Pull | 3 | 8–12 reps | @10 |
| 6 | Cable Crunch | 3 | 12–16 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| 3 | Leg Press | 3 | 8–12 reps | @8 |
| 4 | Pec Deck (Machine) | 3 | 8–12 reps | @10 |
| 5 | Inverted Row | 3 | AMRAP | @10 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @9 |
| 7 | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | @8 |
| 2 | Overhead Press (Barbell) | 3 | 6–8 reps | @8 |
| 3 | Underhand Lat Pulldown | 3 | 8–12 reps | @9 |
| 4 | Push Up | 3 | AMRAP | @10 |
| 5 | Seated Hamstring Curl | 3 | 8–12 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–16 reps | @9 |
| 7 | Side Plank | 1 | 2 min | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, RF3 Day Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
RF3 Day Full Body is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
RF3 Day Full Body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
