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3xFB M2

by HUSEYIN L.

Program Description

3XFB chains & bands

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2026 05:25
  • Last Edited
    Mar 24, 2026 12:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Front Delts
12.8%
Glutes
11.9%
Hamstrings
10.8%
Chest
8.5%
Quadriceps
7.9%
Lower Back
6.5%
Biceps
4.9%
Middle Delts
4.4%
Upper Back
4.4%
Adductors
3.5%
Lats
3.3%
Abs
3%
Rear Delts
2.2%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
4
9 reps
45%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
5
2 reps
50%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
3
9 reps
50%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
7
2 reps
55%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
2
9 reps
55%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
9
2 reps
60%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
4
7 reps
55%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
5
2 reps
50%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
3
7 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
7
2 reps
55%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
2
7 reps
65%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
9
2 reps
60%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
4
5 reps
65%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
5
2 reps
50%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
3
5 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
7
2 reps
55%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
2
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
9
2 reps
60%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
4
3 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
5
2 reps
50%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
3
3 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
7
2 reps
55%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
2
3 reps
85%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Banded squat
9
2 reps
60%
4
Glute-Ham Raise
2
8-12 reps
RPE 8
5
Camber bar bench
3
5-7 reps
RPE 8
6
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift with Chains
1
1 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Glute-Ham Raise
2
8-12 reps
RPE 8
4
Camber bar bench
3
5-7 reps
RPE 8
5
Bicep Curl (Barbell)
2
5-7 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
9 reps
45%
2
Banded bench
5
3 reps
50%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
3
9 reps
50%
2
Banded bench
7
3 reps
55%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
2
9 reps
55%
2
Banded bench
9
3 reps
60%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
7 reps
55%
2
Banded bench
5
3 reps
50%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
3
7 reps
60%
2
Banded bench
7
3 reps
55%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
2
7 reps
65%
2
Banded bench
9
3 reps
60%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
5 reps
65%
2
Banded bench
5
3 reps
50%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
3
5 reps
70%
2
Banded bench
7
3 reps
55%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
2
5 reps
75%
2
Banded bench
9
3 reps
60%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
3 reps
75%
2
Banded bench
5
3 reps
50%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
3
3 reps
80%
2
Banded bench
7
3 reps
55%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
2
3 reps
85%
2
Banded bench
9
3 reps
60%
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
6
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
7
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
8
JM Press (Smith Machine)
2
8-12 reps
RPE 8
9
Cuban Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
9 reps
45%
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
5
Sissy Squat (Weighted)
2
8-10 reps
RPE 8
6
Alternating Dumbbell Curl
2
12-16 reps
RPE 8
7
JM Press (Smith Machine)
2
8-12 reps
RPE 8
8
Cuban Raise
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
4
9 reps
45%
2
Banded deadlift
5
2 reps
50%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
4
9 reps
50%
2
Banded deadlift
7
2 reps
55%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
2
9 reps
55%
2
Banded deadlift
9
2 reps
60%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
4
7 reps
55%
2
Banded deadlift
5
2 reps
50%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
3
7 reps
60%
2
Banded deadlift
7
2 reps
55%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
2
7 reps
65%
2
Banded deadlift
9
2 reps
60%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
4
5 reps
65%
2
Banded deadlift
5
2 reps
50%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
3
5 reps
70%
2
Banded deadlift
7
2 reps
55%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
2
5 reps
75%
2
Banded deadlift
9
2 reps
60%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
4
3 reps
75%
2
Banded deadlift
5
2 reps
50%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
3
3 reps
80%
2
Banded deadlift
7
2 reps
55%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
2
3 reps
85%
2
Banded deadlift
9
2 reps
60%
3
AD Press
2
6-8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
7
French Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
4
9 reps
45%
2
AD Press
2
6-8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
4
Dip (Weighted)
3
6 reps
RPE 8
5
Preacher Curl (EZ Bar)
2
7-9 reps
RPE 8
6
French Press
2
8-12 reps
RPE 8
Week 1
1 / 13 Weeks
Day 1
1
Deadlift with Chains
4 Sets
9 Reps
45%
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-8 Reps
@8
3
Banded squat
5 Sets
2 Reps
50%
4
Glute-Ham Raise
2 Sets
8-12 Reps
@8
5
Camber bar bench
3 Sets
5-7 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
5-7 Reps
@8
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
Day 3
1
Squat With Chains
4 Sets
9 Reps
45%
2
Banded deadlift
5 Sets
2 Reps
50%
3
AD Press
2 Sets
6-8 Reps
@8
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8
5
Dip (Weighted)
3 Sets
6 Reps
@8
6
Preacher Curl (EZ Bar)
2 Sets
7-9 Reps
@8
7
French Press
2 Sets
8-12 Reps
@8
Day 2
1
Bench With Chains
4 Sets
9 Reps
45%
2
Banded bench
5 Sets
3 Reps
50%
3
Lat Pulldown
2 Sets
6-8 Reps
@8
4
Seated Overhead Press (Barbell)
2 Sets
6-8 Reps
@8
5
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8
6
Sissy Squat (Weighted)
2 Sets
8-10 Reps
@8
7
Alternating Dumbbell Curl
2 Sets
12-16 Reps
@8
8
JM Press (Smith Machine)
2 Sets
8-12 Reps
@8
9
Cuban Raise
2 Sets
8-12 Reps
@8