Full Body 3x Week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 2 | — |
| 2 | Lat Pulldown | 3 | 0 reps |
| 3 | Seated Row (Cable) | 2 | — |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 2 | — |
| 4B | Turtle Raise | 2 | — |
| 5 | Shrug (Dumbbell) | 2 | — |
| 6 | Bench Press (Dumbbell) | 3 | — |
| 7 | Seated Shoulder Press (Dumbbell) | 2 | — |
| 8 | Hammer Curl (Dumbbell) | 2 | — |
| 9 | Preacher Curl (Dumbbell) | 2 | — |
| 10 | Overhead Tricep Extension (Cable) | 2 | 0 reps |
| 11 | Abs Crunch (Machine) | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | — |
| 2 | Pull-Up (Bodyweight) | 3 | — |
| 3 | Shoulder Press (Machine) | 2 | — |
| 4 | Chest Press (Machine) | 2 | 0 reps |
| 5 | Leg Extension | 2 | — |
| 6 | Hamstring Curl | 2 | — |
| 7 | Seated Row (Cable) | 2 | — |
| 8 | Tricep Pushdown (Cable) | 2 | — |
| 9 | Bayesian Curl | 2 | — |
| 10 | Reverse Wrist Curl | 2 | — |
| 11 | Decline Crunch (Weighted) | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | — |
| 2 | Standing Pullover (Cable) | 3 | — |
| Superset | |||
| 3A | Seated Row (Cable) | 2 | — |
| 3B | Lateral Raise (Cable) | 2 | — |
| 4 | Chest Fly (Machine) | 2 | — |
| Superset | |||
| 5A | Tricep Extension (Cable) | 2 | — |
| 5B | Bicep Curl (Barbell) | 2 | — |
| 6 | Tricep Pushdown (Cable) | 2 | — |
| 7 | Straight Bar Wrist Curl | 2 | — |
| 8 | Shrug (Dumbbell) | 2 | — |
| 9 | Leg Raise (Captain's Chair) | 2 | — |
| 10 | Seated Calf Raise | 2 | — |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body 3x Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Body 3x Week is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body 3x Week is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
