Program Description
Transform your fitness journey with the Full Body 3x program, designed specifically for novice lifters looking to build strength and endurance over 8 weeks. This program features three comprehensive workouts each week, each lasting 60 minutes, utilizing a full gym setup to maximize your potential. Experience a balanced approach that targets all major muscle groups, ensuring you develop a solid foundation while boosting your confidence in the gym. Get ready to unlock your strength and achieve your fitness goals!
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedNov 12, 2025 11:33
- Last EditedNov 12, 2025 11:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
11.5%
Chest
10.3%
Middle Delts
9.8%
Quadriceps
8.6%
Biceps
8%
Upper Back
6.9%
Hamstrings
6.3%
Lats
5.2%
Glutes
5%
Rear Delts
4%
Adductors
3.1%
Calves
2.9%
Abductors
2.5%
Forearms
1.1%
Abs
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Dip (Weighted)
3
-
2
Preacher Curl (Barbell)
3
-
3
Leg Extension
3
-
4
One Arm Lateral Raise (Cable)
3
-
5A
Pec Deck (Machine)
3
-
5B
Reverse Pec Deck
3
-
6
Seated Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Preacher Curl (Barbell)
3
-
3
Leg Extension
3
-
4
One Arm Lateral Raise (Cable)
3
-
5A
Pec Deck (Machine)
3
-
5B
Reverse Pec Deck
3
-
6
Seated Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Preacher Curl (Barbell)
3
-
3
Leg Extension
3
-
4
One Arm Lateral Raise (Cable)
3
-
5A
Pec Deck (Machine)
3
-
5B
Reverse Pec Deck
3
-
6
Seated Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Preacher Curl (Barbell)
3
-
3
Leg Extension
3
-
4
One Arm Lateral Raise (Cable)
3
-
5A
Pec Deck (Machine)
3
-
5B
Reverse Pec Deck
3
-
6
Seated Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Preacher Curl (Barbell)
3
-
3
Leg Extension
3
-
4
One Arm Lateral Raise (Cable)
3
-
5A
Pec Deck (Machine)
3
-
5B
Reverse Pec Deck
3
-
6
Seated Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Preacher Curl (Barbell)
3
-
3
Leg Extension
3
-
4
One Arm Lateral Raise (Cable)
3
-
5A
Pec Deck (Machine)
3
-
5B
Reverse Pec Deck
3
-
6
Seated Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Preacher Curl (Barbell)
3
-
3
Leg Extension
3
-
4
One Arm Lateral Raise (Cable)
3
-
5A
Pec Deck (Machine)
3
-
5B
Reverse Pec Deck
3
-
6
Seated Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Preacher Curl (Barbell)
3
-
3
Leg Extension
3
-
4
One Arm Lateral Raise (Cable)
3
-
5A
Pec Deck (Machine)
3
-
5B
Reverse Pec Deck
3
-
6
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Hamstring Curl
3
-
3
Lat Pulldown
3
-
4
Overhead Press (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Hamstring Curl
3
-
3
Lat Pulldown
3
-
4
Overhead Press (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Hamstring Curl
3
-
3
Lat Pulldown
3
-
4
Overhead Press (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Hamstring Curl
3
-
3
Lat Pulldown
3
-
4
Overhead Press (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Hamstring Curl
3
-
3
Lat Pulldown
3
-
4
Overhead Press (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Hamstring Curl
3
-
3
Lat Pulldown
3
-
4
Overhead Press (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Hamstring Curl
3
-
3
Lat Pulldown
3
-
4
Overhead Press (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Hamstring Curl
3
-
3
Lat Pulldown
3
-
4
Overhead Press (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Calf Raise (Machine)
3
-
4A
One Arm Lateral Raise (Cable)
3
-
4B
Tricep Kickback
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Press (45 Degrees)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Calf Raise (Machine)
3
-
4A
One Arm Lateral Raise (Cable)
3
-
4B
Tricep Kickback
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Press (45 Degrees)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Calf Raise (Machine)
3
-
4A
One Arm Lateral Raise (Cable)
3
-
4B
Tricep Kickback
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Press (45 Degrees)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Calf Raise (Machine)
3
-
4A
One Arm Lateral Raise (Cable)
3
-
4B
Tricep Kickback
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Press (45 Degrees)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Calf Raise (Machine)
3
-
4A
One Arm Lateral Raise (Cable)
3
-
4B
Tricep Kickback
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Press (45 Degrees)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Calf Raise (Machine)
3
-
4A
One Arm Lateral Raise (Cable)
3
-
4B
Tricep Kickback
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Press (45 Degrees)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Calf Raise (Machine)
3
-
4A
One Arm Lateral Raise (Cable)
3
-
4B
Tricep Kickback
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Press (45 Degrees)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Calf Raise (Machine)
3
-
4A
One Arm Lateral Raise (Cable)
3
-
4B
Tricep Kickback
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Press (45 Degrees)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)1 Set
1 Set
1 Set
-
-
-
2
Preacher Curl (Barbell)1 Set
1 Set
1 Set
-
-
-
3
Leg Extension1 Set
1 Set
1 Set
-
-
-
4
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
-
-
-
5A
Pec Deck (Machine)1 Set
1 Set
1 Set
-
-
-
5B
Reverse Pec Deck1 Set
1 Set
1 Set
-
-
-
6
Seated Row (Machine)1 Set
1 Set
1 Set
-
-
-
Day 2
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
-
-
-
2
Seated Hamstring Curl1 Set
1 Set
1 Set
-
-
-
3
Lat Pulldown1 Set
1 Set
1 Set
-
-
-
4
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
-
-
-
5
Preacher Curl (Barbell)1 Set
1 Set
1 Set
-
-
-
6
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
-
-
-
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
-
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
-
-
-
3
Calf Raise (Machine)1 Set
1 Set
1 Set
-
-
-
4A
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
-
-
-
4B
Tricep Kickback1 Set
1 Set
1 Set
-
-
-
5
Hip Abductor (Machine)1 Set
1 Set
-
-
6
Hip Adductor (Machine)1 Set
1 Set
-
-
7
Leg Press (45 Degrees)1 Set
1 Set
1 Set
-
-
-