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BoostcampPNG

3day/week full body maintenance

by Justin S.
3 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
    Jun 18, 2025 09:46

Summary

Maintain your strength and fitness with this efficient 12-week full-body program, designed for three days a week. Each session incorporates a balanced mix of compound and isolation exercises, like barbell squats and dumbbell curls, ensuring you target all major muscle groups effectively. Perfect for those looking to sustain their gains while managing a busy schedule, this program will keep you motivated and on track. Get ready to enhance your performance and stay fit with minimal time commitment!
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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
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