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BoostcampPNG

3day/week full body maintenance

by Justin S.
1 athletes joined

Program Description

For busy folks who want to maintain and refine physique while leaving room for cardio days and busy dad life

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 17, 2024 02:52
  • Last Edited
    Jul 17, 2024 04:59
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
6
Skull Crusher
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Standing Calf Raise
3
15-20 reps
3
Pull-Up (Weighted)
3
4-8 reps
4
Dumbbell Bench Pullover
3
12-15 reps
5
Leg Curl
3
8-15 reps
6
Leg Extension
3
8-15 reps
7
Tricep Pushdown (Cable)
1
1
25 reps
25 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Face Pull
3
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Incline Curl (Dumbbell)
3
10-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
15-20 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8
3
Dip (Weighted)
3 Sets
6-10 Reps
@9
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
6
Skull Crusher
3 Sets
12-15 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Face Pull
3 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Standing Calf Raise
3 Sets
15-20 Reps
3
Pull-Up (Weighted)
3 Sets
4-8 Reps
4
Dumbbell Bench Pullover
3 Sets
12-15 Reps
5
Leg Curl
3 Sets
8-15 Reps
6
Leg Extension
3 Sets
8-15 Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
25 Reps
25 Reps
@9
@10