3 Day Full Body Heavy, light, medium Supersets

by WB

3 athletes joined

5.0

(1 rating)

Program Description

Intermediate full body program. Due to supersets its very time efficient, but can be pretty tough.

Program Overview

Level
Intermediate, Advanced, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jul 11, 2024 06:58
Last Edited
Jun 18, 2025 12:29

Summary

Unleash your strength with the 3 Day Full Body Heavy, Light, Medium Supersets program! Over six weeks, you'll tackle three intense workouts each week, strategically designed to maximize muscle growth and endurance through a mix of heavy lifting and lighter, high-rep supersets. This program utilizes a full gym setup, ensuring you have the tools needed to push your limits and achieve your fitness goals. Get ready to transform your physique and build a solid foundation of strength!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

8 reps

Pull-Up (Assisted)

8 reps

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Incline Curl (Dumbbell)

8 reps

Bench Press (Close Grip)

8 reps

Day 1

Bench Press (Barbell)

8 reps

Pull-Up (Assisted)

8 reps

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Incline Curl (Dumbbell)

8 reps

Bench Press (Close Grip)

8 reps

Day 1

Bench Press (Barbell)

8 reps

Pull-Up (Assisted)

8 reps

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Incline Curl (Dumbbell)

8 reps

Bench Press (Close Grip)

8 reps

Day 1

Bench Press (Barbell)

8 reps

Pull-Up (Assisted)

8 reps

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Incline Curl (Dumbbell)

8 reps

Bench Press (Close Grip)

8 reps

Day 1

Bench Press (Barbell)

8 reps

Pull-Up (Assisted)

8 reps

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Incline Curl (Dumbbell)

8 reps

Bench Press (Close Grip)

8 reps

Day 1

Bench Press (Barbell)

8 reps

Pull-Up (Assisted)

8 reps

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Incline Curl (Dumbbell)

8 reps

Bench Press (Close Grip)

8 reps

Day 2

Push Up

20 reps

Pullover (Dumbbell)

12 reps

Lat Pulldown

15 reps

Split Squat (Dumbbell)

12 reps

Face Pull

15 reps

Tricep Pushdown (Cable)

15 reps

Preacher Curl (Barbell)

10 reps

Day 2

Push Up

20 reps

Pullover (Dumbbell)

12 reps

Lat Pulldown

15 reps

Split Squat (Dumbbell)

12 reps

Face Pull

15 reps

Tricep Pushdown (Cable)

15 reps

Preacher Curl (Barbell)

10 reps

Day 2

Push Up

20 reps

Pullover (Dumbbell)

12 reps

Lat Pulldown

15 reps

Split Squat (Dumbbell)

12 reps

Face Pull

15 reps

Tricep Pushdown (Cable)

15 reps

Preacher Curl (Barbell)

10 reps

Day 2

Push Up

20 reps

Pullover (Dumbbell)

12 reps

Lat Pulldown

15 reps

Split Squat (Dumbbell)

12 reps

Face Pull

15 reps

Tricep Pushdown (Cable)

15 reps

Preacher Curl (Barbell)

10 reps

Day 2

Push Up

20 reps

Pullover (Dumbbell)

12 reps

Lat Pulldown

15 reps

Split Squat (Dumbbell)

12 reps

Face Pull

15 reps

Tricep Pushdown (Cable)

15 reps

Preacher Curl (Barbell)

10 reps

Day 2

Push Up

20 reps

Pullover (Dumbbell)

12 reps

Lat Pulldown

15 reps

Split Squat (Dumbbell)

12 reps

Face Pull

15 reps

Tricep Pushdown (Cable)

15 reps

Preacher Curl (Barbell)

10 reps

Day 3

Push Up

20 reps

Cable Flexion Row

12 reps

Leg Press

12 reps

Dragon Flag

15 reps

Incline Bench Press (Barbell)

10 reps

Hammer Curl

8 reps

Overhead Extension (Dumbbell)

12 reps

Day 3

Push Up

20 reps

Cable Flexion Row

12 reps

Leg Press

12 reps

Dragon Flag

15 reps

Incline Bench Press (Barbell)

10 reps

Hammer Curl

8 reps

Overhead Extension (Dumbbell)

12 reps

Day 3

Push Up

20 reps

Cable Flexion Row

12 reps

Leg Press

12 reps

Dragon Flag

15 reps

Incline Bench Press (Barbell)

10 reps

Hammer Curl

8 reps

Overhead Extension (Dumbbell)

12 reps

Day 3

Push Up

20 reps

Cable Flexion Row

12 reps

Leg Press

12 reps

Dragon Flag

15 reps

Incline Bench Press (Barbell)

10 reps

Hammer Curl

8 reps

Overhead Extension (Dumbbell)

12 reps

Day 3

Push Up

20 reps

Cable Flexion Row

12 reps

Leg Press

12 reps

Dragon Flag

15 reps

Incline Bench Press (Barbell)

10 reps

Hammer Curl

8 reps

Overhead Extension (Dumbbell)

12 reps

Day 3

Push Up

20 reps

Cable Flexion Row

12 reps

Leg Press

12 reps

Dragon Flag

15 reps

Incline Bench Press (Barbell)

10 reps

Hammer Curl

8 reps

Overhead Extension (Dumbbell)

12 reps

Day 1

Bench Press (Barbell)

3 Sets

8 Reps

Pull-Up (Assisted)

3 Sets

8 Reps

Squat (Barbell)

3 Sets

8 Reps

Romanian Deadlift (Barbell)

3 Sets

8 Reps

Seated Overhead Press (Barbell)

3 Sets

8 Reps

Incline Curl (Dumbbell)

3 Sets

8 Reps

Bench Press (Close Grip)

3 Sets

8 Reps

Day 2

Push Up

3 Sets

20 Reps

Pullover (Dumbbell)

3 Sets

12 Reps

Lat Pulldown

3 Sets

15 Reps

Split Squat (Dumbbell)

3 Sets

12 Reps

Face Pull

3 Sets

15 Reps

Tricep Pushdown (Cable)

3 Sets

15 Reps

Preacher Curl (Barbell)

3 Sets

10 Reps

Day 3

Push Up

4 Sets

20 Reps

Cable Flexion Row

4 Sets

12 Reps

Leg Press

3 Sets

12 Reps

Dragon Flag

3 Sets

15 Reps

Incline Bench Press (Barbell)

3 Sets

10 Reps

Hammer Curl

3 Sets

8 Reps

Overhead Extension (Dumbbell)

3 Sets

12 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

WBAge 33, Man

10 months ago

5 weeks complete

8 years of prior experience

As expected strength gains

More than expected muscle gains

No modifications

Great program!