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X3 basic

by Antonio V.

Program Description

Unlock your strength potential with the X3 Basic program, a structured 12-week journey designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a balanced mix of resistance training and functional movements that promote muscle growth and endurance. Each session is crafted to challenge your limits, ensuring you build a solid foundation while maximizing results. Get ready to transform your body and boost your confidence with every rep!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 15, 2025 06:09
  • Last Edited
    Dec 15, 2025 06:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Quadriceps
10%
Glutes
10%
Hamstrings
10%
Front Delts
10%
Biceps
7.5%
Lower Back
5%
Abs
5%
Upper Back
5%
Lats
5%
Calves
5%
Chest
5%
Middle Delts
5%
Forearms
2.5%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Standing Calf Raise
1
-
4
Bicep Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Tricep Extension (Cable)
1
-
3
Overhead Press (Barbell)
1
-
4
Front Squat (Barbell)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
-
2
Bent Over Row (Barbell)
1 Set
-
3
Standing Calf Raise
1 Set
-
4
Bicep Curl (Barbell)
1 Set
-
Day 2
1
Chest Press (Machine)
1 Set
-
2
Tricep Extension (Cable)
1 Set
-
3
Overhead Press (Barbell)
1 Set
-
4
Front Squat (Barbell)
1 Set
-
Day 3
1
Deadlift (Barbell)
1 Set
-
2
Bent Over Row (Barbell)
1 Set
-
3
Standing Calf Raise
1 Set
-
4
Bicep Curl (Barbell)
1 Set
-
Day 4
1
Chest Press (Machine)
1 Set
-
2
Tricep Extension (Cable)
1 Set
-
3
Overhead Press (Barbell)
1 Set
-
4
Front Squat (Barbell)
1 Set
-