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Warrior 3 day full body

by John K.

Program Description

**3 Day Full Body Workout Program** Transform your physique in just 8 weeks with this comprehensive 3-day full-body workout plan. Designed for all fitness levels, this program focuses on compound movements and targeted exercises to build strength and enhance muscle definition. Each session combines heavy lifts like squats and bench presses with accessory work to ensure a balanced approach to training. With 24 workouts total, you’ll stay motivated and engaged while progressing towards your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 17, 2025 09:54
  • Last Edited
    Nov 17, 2025 10:26
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Upper Back
10%
Glutes
9.1%
Triceps
9%
Quadriceps
8.5%
Middle Delts
7.6%
Biceps
7.5%
Lats
7%
Front Delts
7%
Chest
5.2%
Lower Back
5.1%
Rear Delts
4.9%
Abs
4%
Adductors
2.1%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Hack Squat
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Hack Squat
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Hack Squat
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Hack Squat
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Hack Squat
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Hack Squat
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Hack Squat
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Hack Squat
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 8.5
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 8.5
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 8.5
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 8.5
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 8.5
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 8.5
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 8.5
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 8.5
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6B
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6B
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6B
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6B
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6B
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6B
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6B
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6B
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
3
Seated Military Press (Smith Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Hack Squat
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
T-Bar Row
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Reverse Pec Deck
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
5
Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
6
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
7
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
Day 3
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Incline Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6A
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
6B
Hammer Curl (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9