Program Description
Build strength and mass! Centered around the 4 main compound barbell movements (squat, deadlift, bench, press) with a reverse pyramid rep and progression scheme.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMar 13, 2024 01:06
- Last EditedSep 01, 2025 10:44
Summary
Unlock your potential with the 3-day Full Body Strength and Mass program, designed to help you build muscle and enhance strength over a focused 6-week period. This program utilizes a combination of supersets and targeted exercises, including barbell squats, weighted dips, and chin-ups, ensuring you hit all major muscle groups effectively. Commit to just three days a week, and watch your physique transform as you progressively increase your weights and challenge your limits. Perfect for lifters looking to elevate their training routine and achieve tangible results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Quadriceps
9.7%
Upper Back
9.6%
Glutes
9%
Lats
8.2%
Chest
7.3%
Front Delts
7.2%
Hamstrings
7.1%
Middle Delts
6.7%
Rear Delts
6.5%
Biceps
5.3%
Lower Back
3.8%
Abs
2.7%
Olympic
2.6%
Adductors
1.6%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Clean (Barbell)
3
1
3 reps
1 reps
RPE 8
RPE 9
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
1B
Band Pull Apart
3
15 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Clean (Barbell)
3
3 reps
RPE 6
4A
Single Leg Romanian Deadlift
3
10 reps
RPE 6
4B
Chin-Up (Weighted)
3
10 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5B
Tricep Extension (Cable)
3
15 reps
RPE 6
5C
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
4A
Leg Extension
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Pec Deck (Machine)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Hammer Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
1B
Band Pull Apart
3
15 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Deadlift (Barbell)
1
1
3 reps
5 reps
RPE 6
RPE 6
4A
Leg Extension
3
10 reps
RPE 6
4B
Chin-Up (Weighted)
3
10 reps
RPE 6
5A
Pec Deck (Machine)
3
15 reps
RPE 6
5B
Tricep Extension (Cable)
3
15 reps
RPE 6
5C
Hammer Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
3
High Pull
3
1
3 reps
1 reps
RPE 9
RPE 9.5
4A
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4B
Chin-Up (Weighted)
3
10 reps
RPE 7.5
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
5B
Tricep Extension (Cable)
3
15 reps
RPE 7.5
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
1B
Band Pull Apart
3
15 reps
RPE 6
2
Dip (Weighted)
1
1
1
3 reps
5 reps
8 reps
RPE 6
RPE 6
RPE 6
3
High Pull
3
3 reps
RPE 6
4A
Hip Thrust (Barbell)
3
10 reps
RPE 6
4B
Chin-Up (Weighted)
3
10 reps
RPE 6
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 6
5B
Tricep Extension (Cable)
3
15 reps
RPE 6
5C
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
Week 1
1 / 6 Weeks
Day 3
1A
Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart3 Sets
15 Reps
@6
2
Dip (Weighted)1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
High Pull3 Sets
1 Set
3 Reps
1 Reps
@9
@9.5
4A
Hip Thrust (Barbell)3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)3 Sets
10 Reps
@7.5
5A
Incline Bench Press (Dumbbell)3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)3 Sets
15 Reps
@7.5
5C
Bicep Curl (EZ Bar)3 Sets
15 Reps
@7.5
Day 2
1A
Front Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart3 Sets
15 Reps
@6
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Deadlift (Barbell)1 Set
1 Set
3 Reps
5 Reps
@9
@9
4A
Leg Extension3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)3 Sets
10 Reps
@7.5
5A
Pec Deck (Machine)3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)3 Sets
15 Reps
@7.5
5C
Hammer Curl3 Sets
15 Reps
@7.5
Day 1
1A
Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart3 Sets
15 Reps
@6
2
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Clean (Barbell)3 Sets
1 Set
3 Reps
1 Reps
@8
@9
4A
Single Leg Romanian Deadlift3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)3 Sets
15 Reps
@7.5
5C
Bicep Curl (Dumbbell)3 Sets
15 Reps
@7.5