logo
BoostcampPNG

3x L/U/FB

by Reinikainen Emil
1 athletes joined

Program Description

10-week time friendly training program

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 22, 2026 06:19
  • Last Edited
    Feb 28, 2026 12:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Upper Back
10%
Glutes
9.5%
Front Delts
9.5%
Hamstrings
8.1%
Quadriceps
7.6%
Lats
7.6%
Biceps
6.7%
Middle Delts
6.2%
Abs
5.7%
Chest
5.7%
Adductors
3.3%
Rear Delts
2.9%
Lower Back
2.4%
Abductors
1.9%
Forearms
1.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2A
Hip Abductor (Machine)
2
12 reps
-
2B
Hip Adductor (Machine)
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Seated Row (Machine)
3
10 reps
-
5A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hamstring Curl
2
12 reps
-
4
Single Arm Row (Dumbbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
8 Reps
-
2A
Hip Abductor (Machine)
2 Sets
12 Reps
-
2B
Hip Adductor (Machine)
2 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Decline Crunch (Weighted)
3 Sets
10 Reps
-
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Pull-Up (Assisted)
3 Sets
6 Reps
-
3
Push Up (Knees)
3 Sets
AMRAP
-
4
Seated Row (Machine)
3 Sets
10 Reps
-
5A
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Hamstring Curl
2 Sets
12 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
-