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BoostcampPNG

3 Day Fullbody

by Aleksandr Z.
3 athletes joined

Program Description

3 day fullbody

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 30, 2024 06:40
  • Last Edited
    Apr 18, 2025 04:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
11.5%
Chest
11%
Lats
11%
Biceps
8.2%
Hamstrings
8%
Front Delts
7.9%
Quadriceps
6.2%
Calves
6.2%
Rear Delts
5.1%
Middle Delts
3.9%
Glutes
3.7%
Lower Back
1.5%
Abs
1.2%
Neck
0.8%
Adductors
0.6%
Forearms
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Squat (Barbell)
2
8 reps
RPE 8
6
Lying Leg Curl
2
12 reps
RPE 8
7
Rear Delt Row
2
12 reps
RPE 8
8
Seated Calf Raise
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Alternating Dumbbell Curl
2
12 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Squat (Barbell)
2
8 reps
RPE 8
6
Lying Leg Curl
2
12 reps
RPE 8
7
Rear Delt Row
2
12 reps
RPE 8
8
Seated Calf Raise
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Alternating Dumbbell Curl
2
12 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Squat (Barbell)
2
8 reps
RPE 8
6
Lying Leg Curl
2
12 reps
RPE 8
7
Rear Delt Row
2
12 reps
RPE 8
8
Seated Calf Raise
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Alternating Dumbbell Curl
2
12 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Squat (Barbell)
2
8 reps
RPE 8
6
Lying Leg Curl
2
12 reps
RPE 8
7
Rear Delt Row
2
12 reps
RPE 8
8
Seated Calf Raise
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Alternating Dumbbell Curl
2
12 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Squat (Barbell)
2
8 reps
RPE 8
6
Lying Leg Curl
2
12 reps
RPE 8
7
Rear Delt Row
2
12 reps
RPE 8
8
Seated Calf Raise
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Alternating Dumbbell Curl
2
12 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Squat (Barbell)
2
8 reps
RPE 8
6
Lying Leg Curl
2
12 reps
RPE 8
7
Rear Delt Row
2
12 reps
RPE 8
8
Seated Calf Raise
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Alternating Dumbbell Curl
2
12 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Squat (Barbell)
2
8 reps
RPE 8
6
Lying Leg Curl
2
12 reps
RPE 8
7
Rear Delt Row
2
12 reps
RPE 8
8
Seated Calf Raise
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Alternating Dumbbell Curl
2
12 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Stiff Leg Deadlift
2
8 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Bicep Curl (Barbell)
2
10 reps
RPE 8
11
Face Pull
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Stiff Leg Deadlift
2
8 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Bicep Curl (Barbell)
2
10 reps
RPE 8
11
Face Pull
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Stiff Leg Deadlift
2
8 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Bicep Curl (Barbell)
2
10 reps
RPE 8
11
Face Pull
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Stiff Leg Deadlift
2
8 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Bicep Curl (Barbell)
2
10 reps
RPE 8
11
Face Pull
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Stiff Leg Deadlift
2
8 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Bicep Curl (Barbell)
2
10 reps
RPE 8
11
Face Pull
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Stiff Leg Deadlift
2
8 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Bicep Curl (Barbell)
2
10 reps
RPE 8
11
Face Pull
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Stiff Leg Deadlift
2
8 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
10
Bicep Curl (Barbell)
2
10 reps
RPE 8
11
Face Pull
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Lying Leg Curl
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
8
Rear Delt Row
2
10 reps
RPE 8
9
Standing Calf Raise
2
8 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
11
Dip (Weighted)
2
10 reps
RPE 8
12
Chin-Up (Weighted)
2
10 reps
RPE 8
13
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
14
Alternating Dumbbell Curl
1
15 reps
RPE 10
15
Neck Curl
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Lying Leg Curl
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
8
Rear Delt Row
2
10 reps
RPE 8
9
Standing Calf Raise
2
8 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
11
Dip (Weighted)
2
10 reps
RPE 8
12
Chin-Up (Weighted)
2
10 reps
RPE 8
13
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
14
Alternating Dumbbell Curl
1
15 reps
RPE 10
15
Neck Curl
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Lying Leg Curl
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
8
Rear Delt Row
2
10 reps
RPE 8
9
Standing Calf Raise
2
8 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
11
Dip (Weighted)
2
10 reps
RPE 8
12
Chin-Up (Weighted)
2
10 reps
RPE 8
13
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
14
Alternating Dumbbell Curl
1
15 reps
RPE 10
15
Neck Curl
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Lying Leg Curl
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
8
Rear Delt Row
2
10 reps
RPE 8
9
Standing Calf Raise
2
8 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
11
Dip (Weighted)
2
10 reps
RPE 8
12
Chin-Up (Weighted)
2
10 reps
RPE 8
13
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
14
Alternating Dumbbell Curl
1
15 reps
RPE 10
15
Neck Curl
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Lying Leg Curl
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
8
Rear Delt Row
2
10 reps
RPE 8
9
Standing Calf Raise
2
8 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
11
Dip (Weighted)
2
10 reps
RPE 8
12
Chin-Up (Weighted)
2
10 reps
RPE 8
13
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
14
Alternating Dumbbell Curl
1
15 reps
RPE 10
15
Neck Curl
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Lying Leg Curl
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
8
Rear Delt Row
2
10 reps
RPE 8
9
Standing Calf Raise
2
8 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
11
Dip (Weighted)
2
10 reps
RPE 8
12
Chin-Up (Weighted)
2
10 reps
RPE 8
13
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
14
Alternating Dumbbell Curl
1
15 reps
RPE 10
15
Neck Curl
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Lying Leg Curl
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
8
Rear Delt Row
2
10 reps
RPE 8
9
Standing Calf Raise
2
8 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
11
Dip (Weighted)
2
10 reps
RPE 8
12
Chin-Up (Weighted)
2
10 reps
RPE 8
13
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
14
Alternating Dumbbell Curl
1
15 reps
RPE 10
15
Neck Curl
1
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Squat (Barbell)
2 Sets
8 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@8
7
Rear Delt Row
2 Sets
12 Reps
@8
8
Seated Calf Raise
2 Sets
8 Reps
@8
9
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
10
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
11
Face Pull
1 Set
15 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Stiff Leg Deadlift
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
8
Standing Calf Raise
2 Sets
10 Reps
@8
9
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
10
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
11
Face Pull
1 Set
12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Hack Squat
2 Sets
8 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Lying Leg Curl
2 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
8
Rear Delt Row
2 Sets
10 Reps
@8
9
Standing Calf Raise
2 Sets
8 Reps
@8
10
Seated Calf Raise
2 Sets
10 Reps
@8
11
Dip (Weighted)
2 Sets
10 Reps
@8
12
Chin-Up (Weighted)
2 Sets
10 Reps
@8
13
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
14
Alternating Dumbbell Curl
1 Set
15 Reps
@10
15
Neck Curl
1 Set
15 Reps
@8