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FULL BODY | 3

by Andre B.

Program Description

Transform your physique with the FULL BODY | 3 program, a comprehensive 8-week journey designed for those ready to elevate their strength and conditioning. Committing to just 4 days a week, you'll engage in balanced workouts that target all major muscle groups, ensuring functional fitness and muscle growth. This program is perfect for lifters of all levels looking to build endurance and enhance overall performance. Get ready to challenge yourself and see real results!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2025 01:32
  • Last Edited
    Jul 07, 2025 01:34
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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
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Midd Delt Raise (Cable)
3
12 reps
RPE 10
5
Medial Triceps Press
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Midd Delt Raise (Cable)
3
12 reps
RPE 10
5
Medial Triceps Press
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Midd Delt Raise (Cable)
3
12 reps
RPE 10
5
Medial Triceps Press
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Midd Delt Raise (Cable)
3
12 reps
RPE 10
5
Medial Triceps Press
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Midd Delt Raise (Cable)
3
12 reps
RPE 10
5
Medial Triceps Press
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Midd Delt Raise (Cable)
3
12 reps
RPE 10
5
Medial Triceps Press
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Midd Delt Raise (Cable)
3
12 reps
RPE 10
5
Medial Triceps Press
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Midd Delt Raise (Cable)
3
12 reps
RPE 10
5
Medial Triceps Press
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Abductor (Machine)
4
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Abductor (Machine)
4
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Abductor (Machine)
4
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Abductor (Machine)
4
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Abductor (Machine)
4
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Abductor (Machine)
4
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Cable Low Row
3
12 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Cable Low Row
3
12 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Cable Low Row
3
12 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Cable Low Row
3
12 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Cable Low Row
3
12 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Cable Low Row
3
12 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Cable Low Row
3
12 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Cable Low Row
3
12 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press Machine (Gymleco)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
10 reps
RPE 8
5
Midd Delt Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press Machine (Gymleco)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
10 reps
RPE 8
5
Midd Delt Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press Machine (Gymleco)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
10 reps
RPE 8
5
Midd Delt Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press Machine (Gymleco)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
10 reps
RPE 8
5
Midd Delt Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press Machine (Gymleco)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
10 reps
RPE 8
5
Midd Delt Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press Machine (Gymleco)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
10 reps
RPE 8
5
Midd Delt Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press Machine (Gymleco)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
10 reps
RPE 8
5
Midd Delt Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press Machine (Gymleco)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
10 reps
RPE 8
5
Midd Delt Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Abductor (Machine)
4
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Abductor (Machine)
4
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
3 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@9
4
Midd Delt Raise (Cable)
3 Sets
12 Reps
@10
5
Medial Triceps Press
3 Sets
12 Reps
@10
Day 2
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Abductor (Machine)
4 Sets
12 Reps
@9
3
Leg Extension
4 Sets
12 Reps
@10
4
Lying Leg Curl
3 Sets
12 Reps
@9
Day 3
1
High Row
3 Sets
12 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@10
3
Cable Low Row
3 Sets
12 Reps
@10
4
Bicep Curl (Cable)
4 Sets
12 Reps
@10
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Chest Press Machine (Gymleco)
3 Sets
10 Reps
@8
3
Seated Row (Machine)
3 Sets
10 Reps
@8
4
Military Press (Barbell)
3 Sets
10 Reps
@8
5
Midd Delt Raise (Cable)
3 Sets
12 Reps
@10
6
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@10