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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Chest
14.6%
Lats
10%
Upper Back
9.2%
Front Delts
8.9%
Quadriceps
7.9%
Biceps
6.9%
Hamstrings
6.9%
Glutes
6.4%
Abs
4.4%
Middle Delts
2.5%
Lower Back
2%
Rear Delts
2%
Forearms
1.6%
Adductors
1%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Pull-Up (Assisted)
3
8 reps
-
2B
Squat (Barbell)
3
8 reps
-
3A
Romanian Deadlift (Barbell)
3
8 reps
-
3B
Seated Overhead Press (Barbell)
3
8 reps
-
4A
Incline Curl (Dumbbell)
3
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Pull-Up (Assisted)
3
8 reps
-
2B
Squat (Barbell)
3
8 reps
-
3A
Romanian Deadlift (Barbell)
3
8 reps
-
3B
Seated Overhead Press (Barbell)
3
8 reps
-
4A
Incline Curl (Dumbbell)
3
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Pull-Up (Assisted)
3
8 reps
-
2B
Squat (Barbell)
3
8 reps
-
3A
Romanian Deadlift (Barbell)
3
8 reps
-
3B
Seated Overhead Press (Barbell)
3
8 reps
-
4A
Incline Curl (Dumbbell)
3
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Pull-Up (Assisted)
3
8 reps
-
2B
Squat (Barbell)
3
8 reps
-
3A
Romanian Deadlift (Barbell)
3
8 reps
-
3B
Seated Overhead Press (Barbell)
3
8 reps
-
4A
Incline Curl (Dumbbell)
3
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Pull-Up (Assisted)
3
8 reps
-
2B
Squat (Barbell)
3
8 reps
-
3A
Romanian Deadlift (Barbell)
3
8 reps
-
3B
Seated Overhead Press (Barbell)
3
8 reps
-
4A
Incline Curl (Dumbbell)
3
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Pull-Up (Assisted)
3
8 reps
-
2B
Squat (Barbell)
3
8 reps
-
3A
Romanian Deadlift (Barbell)
3
8 reps
-
3B
Seated Overhead Press (Barbell)
3
8 reps
-
4A
Incline Curl (Dumbbell)
3
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pullover (Dumbbell)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Split Squat (Dumbbell)
3
12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pullover (Dumbbell)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Split Squat (Dumbbell)
3
12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pullover (Dumbbell)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Split Squat (Dumbbell)
3
12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pullover (Dumbbell)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Split Squat (Dumbbell)
3
12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pullover (Dumbbell)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Split Squat (Dumbbell)
3
12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pullover (Dumbbell)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Split Squat (Dumbbell)
3
12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Preacher Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Cable Flexion Row
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Dragon Flag
3
15 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Hammer Curl
3
8 reps
-
3C
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Cable Flexion Row
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Dragon Flag
3
15 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Hammer Curl
3
8 reps
-
3C
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Cable Flexion Row
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Dragon Flag
3
15 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Hammer Curl
3
8 reps
-
3C
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Cable Flexion Row
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Dragon Flag
3
15 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Hammer Curl
3
8 reps
-
3C
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Cable Flexion Row
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Dragon Flag
3
15 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Hammer Curl
3
8 reps
-
3C
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Cable Flexion Row
4
12 reps
-
2A
Leg Press
3
12 reps
-
2B
Dragon Flag
3
15 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Hammer Curl
3
8 reps
-
3C
Overhead Extension (Dumbbell)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2A
Pull-Up (Assisted)
3 Sets
8 Reps
-
2B
Squat (Barbell)
3 Sets
8 Reps
-
3A
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3B
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
4B
Bench Press (Close Grip)
3 Sets
8 Reps
-
Day 2
1A
Push Up
3 Sets
20 Reps
-
1B
Pullover (Dumbbell)
3 Sets
12 Reps
-
2A
Lat Pulldown
3 Sets
15 Reps
-
2B
Split Squat (Dumbbell)
3 Sets
12 Reps
-
3A
Face Pull
3 Sets
15 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
3C
Preacher Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1A
Push Up
4 Sets
20 Reps
-
1B
Cable Flexion Row
4 Sets
12 Reps
-
2A
Leg Press
3 Sets
12 Reps
-
2B
Dragon Flag
3 Sets
15 Reps
-
3A
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3B
Hammer Curl
3 Sets
8 Reps
-
3C
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
a year ago
5 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Great program!