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RF3 Day Full Body

by Michael Diaz
1 athletes joined

Program Description

Transform your physique with the 3 Day Full Body program, designed for those seeking a balanced and effective workout routine. Over the course of 8 weeks, you'll engage in dynamic full-body sessions three times a week, focusing on strength, endurance, and functional movement. Each workout is strategically crafted to maximize results while fitting seamlessly into your busy schedule. Get ready to build muscle, boost your metabolism, and enhance your overall fitness level!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2025 04:10
  • Last Edited
    Sep 08, 2025 04:12
Muscle Engagement
Front
Back
MuscleSet
Chest
10.8%
Upper Back
10.3%
Hamstrings
10.1%
Triceps
9.7%
Quadriceps
9.4%
Front Delts
9.2%
Glutes
7.6%
Lats
7%
Middle Delts
6.5%
Abs
5.9%
Biceps
5.9%
Rear Delts
2.7%
Lower Back
2.5%
Adductors
1.1%
Forearms
0.7%
Abductors
0.5%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 10
6
Cable Crunch
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 10
6
Cable Crunch
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 10
6
Cable Crunch
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 10
6
Cable Crunch
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 10
6
Cable Crunch
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 10
6
Cable Crunch
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 10
6
Cable Crunch
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 10
6
Cable Crunch
3
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Inverted Row
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Inverted Row
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Inverted Row
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Inverted Row
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Inverted Row
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Inverted Row
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Inverted Row
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Inverted Row
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
7
Side Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
7
Side Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
7
Side Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
7
Side Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
7
Side Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
7
Side Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
7
Side Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
7
Side Plank
1
2 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
5
Face Pull
3 Sets
8-12 Reps
@10
6
Cable Crunch
3 Sets
12-16 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
5
Inverted Row
3 Sets
AMRAP
@10
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
7
Side Plank
1 Set
2 mins
@10