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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
    90 minutes
  • Created
    May 09, 2025 05:45
  • Last Edited
    Jul 10, 2025 08:19

Summary

Unlock your full potential with this 3-day full-body workout program designed to maximize strength and muscle gains in just one week. Training twice a week, you'll tackle a variety of compound and isolation exercises, including the barbell bench press, deadlifts, and pull-ups, ensuring a comprehensive approach to building your physique. Each session is crafted to challenge your limits while fitting seamlessly into your busy schedule. Get ready to push your boundaries and see real results!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
3-5 reps
8-10 reps
90%
80%
70%
2
Reverse Grip Decline Pushup
1
AMRAP
RPE 10
3
Seated Military Press (Barbell)
1
8-10 reps
RPE 9
4
Upright Row (Barbell)
1
8-10 reps
RPE 9
5
JM Press
1
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 9
7
Squat (Barbell)
1
1
2
1-2 reps
3-5 reps
8-10 reps
90%
80%
70%
8
Pull-Up (Weighted)
1
1
1
1-2 reps
3-5 reps
8-10 reps
RPE 8
RPE 8
RPE 8
9
Seal Row
1
8-10 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 9
11
Hammer Curl
1
8-10 reps
RPE 9
12
Wrist Curls
2
10-12 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 8
14
Neck Curl
1
6-8 reps
RPE 8
15
Neck Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
3-5 reps
8-10 reps
90%
80%
70%
2
Seated Military Press (Barbell)
1
8-10 reps
RPE 9
3
Upright Row (Barbell)
1
8-10 reps
RPE 9
4
JM Press
1
6-8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
6-8 reps
RPE 9
6
Deadlift (Barbell)
1
5 reps
RPE 8
7
Romanian Deadlift (Barbell)
1
8 reps
RPE 8
8
Pull-Up (Weighted)
1
1
1
1-2 reps
3-5 reps
8-10 reps
RPE 8
RPE 8
RPE 8
9
Seal Row
1
8-10 reps
RPE 9
10
Neck Curl
1
10-12 reps
RPE 8
11
Neck Extension
1
AMRAP
RPE 8
12
Hanging Leg Raise
1
AMRAP
RPE 9
13
Wrist Curls
2
10-12 reps
RPE 8
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
8-10 Reps
90%
80%
70%
2
Seated Military Press (Barbell)
1 Set
8-10 Reps
@9
3
Upright Row (Barbell)
1 Set
8-10 Reps
@9
4
JM Press
1 Set
6-8 Reps
@9
5
Tricep Rope Push Down (Cable)
1 Set
6-8 Reps
@9
6
Deadlift (Barbell)
1 Set
5 Reps
@8
7
Romanian Deadlift (Barbell)
1 Set
8 Reps
@8
8
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
8-10 Reps
@8
@8
@8
9
Seal Row
1 Set
8-10 Reps
@9
10
Neck Curl
1 Set
10-12 Reps
@8
11
Neck Extension
1 Set
AMRAP
@8
12
Hanging Leg Raise
1 Set
AMRAP
@9
13
Wrist Curls
2 Sets
10-12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
8-10 Reps
90%
80%
70%
2
Reverse Grip Decline Pushup
1 Set
AMRAP
@10
3
Seated Military Press (Barbell)
1 Set
8-10 Reps
@9
4
Upright Row (Barbell)
1 Set
8-10 Reps
@9
5
JM Press
1 Set
6-8 Reps
@9
6
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
@9
7
Squat (Barbell)
1 Set
1 Set
2 Sets
1-2 Reps
3-5 Reps
8-10 Reps
90%
80%
70%
8
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
8-10 Reps
@8
@8
@8
9
Seal Row
1 Set
8-10 Reps
@10
10
Preacher Curl (Dumbbell)
1 Set
6-8 Reps
@9
11
Hammer Curl
1 Set
8-10 Reps
@9
12
Wrist Curls
2 Sets
10-12 Reps
@9
13
Hanging Leg Raise
1 Set
AMRAP
@8
14
Neck Curl
1 Set
6-8 Reps
@8
15
Neck Extension
1 Set
AMRAP
@10