Program Description
Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, nutrient dense. 80/20 Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 02, 2025 12:04
- Last EditedDec 29, 2025 09:34
Summary
Transform your fitness journey with this comprehensive 12-week, 3-day Full Body Workout Program designed to build strength and enhance muscle definition. Each session targets major muscle groups, from chest and arms to legs and back, utilizing a mix of barbell, dumbbell, and bodyweight exercises. With a focus on progressive overload and varied intensity, you’ll push your limits while ensuring balanced development. Perfect for those ready to commit to a structured routine and achieve real results in just three days a week!
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
Triceps
15%
Front Delts
12.8%
Chest
8.6%
Upper Back
8.6%
Lats
8.6%
Quadriceps
7.9%
Biceps
7.6%
Hamstrings
7.2%
Middle Delts
6.4%
Glutes
5%
Forearms
3.2%
Rear Delts
2.1%
Lower Back
2.1%
Calves
2.1%
Abs
2.1%
Adductors
0.7%
