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3X Full Body

by Parvinder V.
16 athletes joined

Program Description

This program is for complete beginners or people going back into the gym after a long layoff to get into the gym and speed run the novice period. Massive focus on progressing week to week. The first 4 weeks will focus on building up volume. From week 5, we will be focusing on progressive overload where intensity will be focused on. Whenever reps are decreased from last week, you will be lifting heavier (add 5-10%). Start every workout with 5 mins of moderate cardio of your choice. Then finish each workout with at least 20 minutes of steady state cardio.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 03, 2024 09:09
  • Last Edited
    Jun 21, 2025 06:48

Summary

Transform your physique with the 3X Full Body program—a comprehensive 12-week journey designed for those ready to build strength and muscle. This program features three intense workouts each week, focusing on compound movements like the Bench Press, Deadlift, and Squat, ensuring you hit all major muscle groups effectively. With a blend of barbell, machine, and cable exercises, you'll maximize your gains while improving overall fitness. Get ready to push your limits and achieve the results you've been striving for!
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Bent Over Row (Barbell)
1
10 reps
RPE 8
3
Leg Press
2
15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
18 reps
RPE 7
5
Chest Fly (Cable)
2
15 reps
RPE 7
6
Cable Crunch
2
18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bent Over Row (Barbell)
2
12 reps
RPE 8
3
Leg Press
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
18 reps
RPE 9
5
Chest Fly (Cable)
2
12 reps
RPE 8
6
Cable Crunch
1
1
20 reps
20 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
12 reps
13 reps
RPE 7.5
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Leg Press
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
3
18 reps
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
14 reps
RPE 8
RPE 8.5
RPE 8.5
6
Cable Crunch
1
1
25 reps
25 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8
3
Leg Press
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
15 reps
18 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
14 reps
RPE 8
RPE 8.5
RPE 8.5
6
Cable Crunch
1
1
25 reps
25 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8
3
Leg Press
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
15 reps
18 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
14 reps
RPE 8
RPE 8.5
RPE 8.5
6
Cable Crunch
1
1
25 reps
25 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8
3
Leg Press
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
15 reps
18 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
14 reps
RPE 8
RPE 8.5
RPE 8.5
6
Cable Crunch
1
1
25 reps
25 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Leg Press
3
1
12 reps
15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 8
6
Cable Crunch
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Cable Crunch
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
20 reps
22 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
1
1
1
20 reps
22 reps
24 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
2
1
18 reps
20 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
2
1
18 reps
20 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
12 reps
15 reps
RPE 7
RPE 7.5
3
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
4
Lat Pulldown
1
1
12 reps
15 reps
RPE 7
RPE 7.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Leg Extension
1
1
18 reps
18 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 9
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
5
Lat Pulldown
2
12 reps
RPE 7
6
Leg Extension
2
1
18 reps
18 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 8.5
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Leg Extension
2
2
15 reps
15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Leg Extension
2
2
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
4
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
4
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
4
12 reps
RPE 8.5
6
Hamstring Curl
2
2
12 reps
15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Military Press (Barbell)
2
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Seated Row (Cable)
2
15 reps
RPE 7
6
Lying Leg Curl
1
1
18 reps
18 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Military Press (Barbell)
2
10 reps
RPE 7
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Seated Row (Cable)
2
12 reps
RPE 7
6
Lying Leg Curl
1
2
18 reps
16 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
10 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Lying Leg Curl
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Military Press (Barbell)
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Military Press (Barbell)
3
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Military Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Military Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 9.5
RPE 10
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Military Press (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
3
Leg Extension
3
15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
12 Reps
@7
2
Bent Over Row (Barbell)
1 Set
10 Reps
@8
3
Leg Press
2 Sets
15 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
18 Reps
@7
5
Chest Fly (Cable)
2 Sets
15 Reps
@7
6
Cable Crunch
2 Sets
18 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Military Press (Barbell)
2 Sets
12 Reps
@7
3
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Seated Row (Cable)
2 Sets
15 Reps
@7
6
Lying Leg Curl
1 Set
1 Set
18 Reps
18 Reps
@6.5
@7
Day 2
1
Deadlift (Barbell)
2 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
12 Reps
15 Reps
@7
@7.5
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
4
Lat Pulldown
1 Set
1 Set
12 Reps
15 Reps
@7
@7.5
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
6
Leg Extension
1 Set
1 Set
18 Reps
18 Reps
@7
@7.5