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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 12, 2025 12:03

Summary

Unlock your strength potential with the 3 Day FB HLM Updated Width Bias program! Over two weeks, this focused regimen targets all major muscle groups through a balanced mix of bodyweight and machine exercises, ensuring you build both size and strength. With three sessions per week, you'll engage in compound movements like Pull-Ups and Romanian Deadlifts, complemented by isolation work to enhance your overall physique. Perfect for those looking to maximize their gym time while achieving visible results, this program is designed for dedicated lifters ready to elevate their training.
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
AppleStore
GooglePlay
Star
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Star
Star
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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
-