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3 day fullbody

by Sean L.

Program Description

Seems simple enough and has plenty of rest days, but it can be hard on recovery at times, thats why weekends are off days

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Athletics, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    May 09, 2025 05:45
  • Last Edited
    May 11, 2025 08:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1-2 reps
4-6 reps
RPE 7
RPE 9
2
Behind The Neck Press
1
8-10 reps
RPE 9
3
Chin-Up (Weighted)
1
2
1-2 reps
4-6 reps
RPE 7
RPE 9
4
Heel Elevated Squat
1
2
1-2 reps
4-6 reps
RPE 7
RPE 8
5
Stiff Leg Deadlift
1
6-7 reps
RPE 8
6
Hanging Leg Raise
1
AMRAP
RPE 9
7
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
AMRAP
RPE 9
9
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1-2 Reps
4-6 Reps
@7
@9
2
Behind The Neck Press
1 Set
8-10 Reps
@9
3
Chin-Up (Weighted)
1 Set
2 Sets
1-2 Reps
4-6 Reps
@7
@9
4
Heel Elevated Squat
1 Set
2 Sets
1-2 Reps
4-6 Reps
@7
@8
5
Stiff Leg Deadlift
1 Set
6-7 Reps
@8
6
Hanging Leg Raise
1 Set
AMRAP
@9
7
Preacher Curl (Dumbbell)
1 Set
6-8 Reps
@10
8
Tricep Pushdown (Cable)
1 Set
AMRAP
@9
9
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10