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BoostcampPNG

3 Day full body high volume

by Bertoni Lee
1 athletes joined

Program Description

targets the 12–20 sets per muscle group "sweet spot" by increasing the number of movements per session and incorporating specialized volume blocks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 25, 2026 09:37
  • Last Edited
    Feb 25, 2026 10:02
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Quadriceps
10%
Hamstrings
10%
Triceps
9.5%
Front Delts
8.7%
Biceps
8.7%
Glutes
8.5%
Lats
7%
Chest
6.5%
Abs
5.5%
Calves
4%
Middle Delts
3.7%
Forearms
3%
Lower Back
1.5%
Adductors
1%
Abductors
1%
Rear Delts
0.7%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Standing Calf Raise
4
10-12 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Standing Calf Raise
4
10-12 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Standing Calf Raise
4
10-12 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Standing Calf Raise
4
10-12 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Standing Calf Raise
4
10-12 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Standing Calf Raise
4
10-12 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Standing Calf Raise
4
10-12 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
4
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Standing Calf Raise
4
10-12 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Face Pull
3
15-20 reps
-
9
Calf Raise (Leg Press)
4
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Face Pull
3
15-20 reps
-
9
Calf Raise (Leg Press)
4
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Face Pull
3
15-20 reps
-
9
Calf Raise (Leg Press)
4
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Face Pull
3
15-20 reps
-
9
Calf Raise (Leg Press)
4
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Face Pull
3
15-20 reps
-
9
Calf Raise (Leg Press)
4
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Face Pull
3
15-20 reps
-
9
Calf Raise (Leg Press)
4
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Face Pull
3
15-20 reps
-
9
Calf Raise (Leg Press)
4
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Face Pull
3
15-20 reps
-
9
Calf Raise (Leg Press)
4
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Lying Leg Curl
3
12-15 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Lying Leg Curl
3
12-15 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Lying Leg Curl
3
12-15 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Lying Leg Curl
3
12-15 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Lying Leg Curl
3
12-15 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Lying Leg Curl
3
12-15 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Lying Leg Curl
3
12-15 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Lying Leg Curl
3
12-15 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
9
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Cuffed Behind-The-Back Lateral Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
9
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
10
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
8
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
CABLE SIDE BEND
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-