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3 Day FB HLM Updated Width Bias Updated

by John G.

Program Description

To get much bigger

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 07, 2025 03:01
  • Last Edited
    Oct 07, 2025 04:29
Muscle Engagement
Front
Back
MuscleSet
Lats
16%
Upper Back
16%
Biceps
9.4%
Chest
9%
Front Delts
8.2%
Triceps
7.8%
Middle Delts
7.7%
Calves
5.8%
Glutes
4.2%
Hamstrings
3.9%
Rear Delts
3.4%
Quadriceps
2.9%
Lower Back
2.6%
Forearms
1.6%
Abs
1.3%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
5 reps
-
2
Dip (Bodyweight)
3
5 reps
-
3
Leg Extension
2
10-15 reps
-
4
Overhead Press (Barbell)
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
5-8 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Shrug (Barbell)
2
8-15 reps
-
8
Pullover (Dumbbell)
3
8-15 reps
-
9
GVS Skiers
2
10-15 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
12
Seated Dip (Machine)
2
8-12 reps
-
13
Calf Raise (Leg Press)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
5 reps
-
2
Dip (Bodyweight)
3
5 reps
-
3
Leg Extension
2
10-15 reps
-
4
Overhead Press (Barbell)
2
5-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Upright Row (Barbell)
3
12-15 reps
-
7
Shrug (Barbell)
2
8-15 reps
-
8
Pullover (Dumbbell)
3
8-15 reps
-
9
GVS Skiers
2
10-15 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
12
Seated Dip (Machine)
2
8-12 reps
-
13
Seated Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
2
10-15 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Pullover (Dumbbell)
2
8-15 reps
-
7
Kelso Shrug
2
6-10 reps
-
8
Back Extension
2
12-20 reps
-
9
Bicep Curl (Cable)
2
10-15 reps
-
10
Reverse Curl (Cable)
2
10-15 reps
-
11
Tricep Pushdown (Cable)
2
12-20 reps
-
12
Hip Thrust (Machine)
2
8-12 reps
-
13
Seated Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
2
10-15 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Bent Over Row (Barbell)
2
8-12 reps
-
6
Pullover (Dumbbell)
2
8-15 reps
-
7
Kelso Shrug
2
6-10 reps
-
8
Back Extension
2
12-20 reps
-
9
Bicep Curl (Cable)
2
10-15 reps
-
10
Reverse Curl (Cable)
2
10-15 reps
-
11
Tricep Pushdown (Cable)
2
12-20 reps
-
12
Hip Thrust (Machine)
2
8-12 reps
-
13
Calf Raise (Leg Press)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
2
10-15 reps
-
4
Squat (Barbell)
2
8-12 reps
-
5
Shrug (Barbell)
2
8-15 reps
-
6
Pullover (Dumbbell)
3
8-15 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
10-15 reps
-
10
Bicep Preacher Curl Machine
2
8-12 reps
-
11
Hammer Curl (Cable)
2
8-12 reps
-
12
Calf Raise (Leg Press)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
2
10-15 reps
-
4
Squat (Barbell)
2
5-8 reps
-
5
Shrug (Barbell)
2
8-15 reps
-
6
Pullover (Dumbbell)
3
8-15 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
10-15 reps
-
10
Bicep Preacher Curl Machine
2
8-12 reps
-
11
Hammer Curl (Cable)
2
8-12 reps
-
12
Seated Calf Raise
3
12-20 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Overhead Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
Upright Row (Barbell)
3 Sets
12-15 Reps
-
7
Shrug (Barbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
8
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
9
GVS Skiers
2 Sets
10-15 Reps
-
10
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
11
Incline Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
12
Seated Dip (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
13
Calf Raise (Leg Press)
3 Sets
10-20 Reps
-
Day 2
1
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Pullover (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
7
Kelso Shrug
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
8
Back Extension
2 Sets
12-20 Reps
-
9
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
10
Reverse Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
11
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
-
12
Hip Thrust (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
13
Seated Calf Raise
3 Sets
12-20 Reps
-
Day 3
1
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Squat (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Shrug (Barbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
6
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
8
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
9
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
10
Bicep Preacher Curl Machine
2 Sets
8-12 Reps
-
11
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
12
Calf Raise (Leg Press)
3 Sets
10-20 Reps
-