3 Day full body high volume
The Aesthetic Apex Full Body (AAF3) Protocol
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3–5 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Bench Press (Barbell) | 1 | 3–5 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 3 | Deadlift (Barbell) | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 4 | Pull-Up (Weighted) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 5 | Seated Overhead Press (Barbell) | 1 | 5–8 reps |
| 1 | 5–8 reps | ||
| 1 | 5–8 reps | ||
| 6 | Bicep Curl (EZ Bar) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 7 | Skull Crusher (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 8 | Standing Calf Raise | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 9 | Cable Crunch | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 2 | Leg Extension | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 3 | Chest Fly (Machine) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 4 | Lat Pulldown (Neutral Grip) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 5 | Cuffed Behind-The-Back Lateral Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 6 | Incline Curl (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 7 | Overhead Tricep Extension (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 8 | Face Pull | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 9 | Calf Raise (Leg Press) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 10 | Cable Crunch | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 3 | Seated Row (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Bulgarian Split Squat (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 5 | Wide Grip Lat Pulldown | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 6 | Upright Row (Barbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 7 | Bicep Curl (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 8 | Dip (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 9 | Lying Leg Curl | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 10 | CABLE SIDE BEND | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 Day full body high volume is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 120 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.
3 Day full body high volume 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 Day full body high volume 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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