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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
    Jul 24, 2024 07:33
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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