3x week fbd
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 6 reps | @9.5 |
| 2 | Incline Bench Press (Smith Machine) | 1 | 6 reps | @9 |
| 3 | Wide Grip Lat Pulldown | 2 | 6 reps | @9.5 |
| 4 | Chest Supported Row (Machine) | 2 | 6 reps | @9 |
| 5 | Leg Extension | 1 | 6 reps | @9.5 |
| 6 | Leg Curl | 1 | 6 reps | @9.5 |
| 7 | Squat (Barbell) | 2 | 6 reps | @9 |
| 8 | Romanian Deadlift (Barbell) | 2 | 6 reps | @9.5 |
| 9 | Lateral Raise (Cable) | 1 | 6 reps | @9 |
| 3 | 0 reps | — | ||
| 10 | Rear Delt Fly (Cable) | 1 | 8 reps | @8 |
| 11 | Bicep Curl (Dumbbell) | 1 | 6 reps | @9 |
| 12 | JM Press (Smith Machine) | 1 | 6 reps | @9 |
| 13 | Overhead Tricep Extension (Cable) | 1 | 6 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 6 reps | @9 |
| 1 | 0 reps | — | ||
| 2 | Chest Supported Row (Machine) | 2 | 6 reps | @9.5 |
| 3 | Pec Deck (Machine) | 1 | 6 reps | @9 |
| 4 | Seated Row (Cable) | 1 | 6 reps | @9 |
| 5 | Leg Press | 1 | 6 reps | @9 |
| 6 | Leg Extension | 1 | 6 reps | @9.5 |
| 7 | Leg Curl | 1 | 6 reps | @9.5 |
| 8 | Romanian Deadlift (Barbell) | 1 | 6 reps | @9 |
| 9 | Rear Delt Fly (Cable) | 1 | 6 reps | @9 |
| 10 | Lateral Raise (Cable) | 1 | 6 reps | @9.5 |
| 11 | Preacher Curl (Dumbbell) | 1 | 0 reps | — |
| 12 | Overhead Extension (EZ Bar) | 1 | 6 reps | @9 |
| 13 | Tricep Pushdown (Cable) | 1 | 6 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 6 reps | @9 |
| 2 | Lat Pulldown | 1 | 6 reps | @9 |
| 3 | Chest Supported Row (Machine) | 1 | 6 reps | @9 |
| 4 | Leg Extension | 1 | 6 reps | @9.5 |
| 5 | Leg Curl | 1 | 6 reps | @9.5 |
| 6 | Hack Squat | 1 | 6 reps | @9 |
| 7 | Stiff Leg Deadlift | 1 | 6 reps | @9 |
| 8 | Shoulder Press (Machine) | 1 | 6 reps | @9.5 |
| 9 | Rear Delt Fly (Cable) | 1 | 6 reps | @9 |
| 10 | Seated Dumbbell Curl | 1 | 6 reps | @9.5 |
| 11 | Tricep Rope Push Down (Cable) | 1 | 6 reps | @9 |
| 12 | JM Press (Smith Machine) | 1 | 6 reps | @9 |
| 13 | Hanging Leg Raise | 1 | 8 reps | @8 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3x week fbd is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3x week fbd is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3x week fbd is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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