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3DFB

by Dominic B.
2 athletes joined
5.0
(1 rating)

Program Description

3DFB is an 8-week program designed to elevate your strength and conditioning through a structured approach. With 24 sessions spread across the weeks, you'll engage in a variety of compound and isolation exercises, including Box Squats, Bent Over Rows, and Pull-Ups, targeting major muscle groups for comprehensive development. This program emphasizes progressive overload and includes both rep-based and AMRAP formats to maximize your gains.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 14, 2025 01:36
  • Last Edited
    Nov 24, 2025 11:46

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Glutes
13%
Quadriceps
12.1%
Abs
10.3%
Lats
9.8%
Triceps
7.5%
Hamstrings
7.3%
Lower Back
4.8%
Biceps
4.3%
Rear Delts
4.3%
Front Delts
3.9%
Middle Delts
3.6%
Chest
3.2%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
4
8-15 reps
-
4
Overhead Press (Barbell)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Ab Coaster
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
4
8-15 reps
-
4
Overhead Press (Barbell)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Ab Coaster
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
4
8-15 reps
-
4
Overhead Press (Barbell)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Ab Coaster
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
4
8-15 reps
-
4
Overhead Press (Barbell)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Ab Coaster
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
4
8-15 reps
-
4
Overhead Press (Barbell)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Ab Coaster
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
4
8-15 reps
-
4
Overhead Press (Barbell)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Ab Coaster
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
4
8-15 reps
-
4
Overhead Press (Barbell)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Ab Coaster
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
4
8-15 reps
-
4
Overhead Press (Barbell)
4
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Ab Coaster
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
AMRAP
-
5
Dip (Bodyweight)
3
12-16 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
AMRAP
-
5
Dip (Bodyweight)
3
12-16 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
AMRAP
-
5
Dip (Bodyweight)
3
12-16 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
AMRAP
-
5
Dip (Bodyweight)
3
12-16 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
AMRAP
-
5
Dip (Bodyweight)
3
12-16 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
AMRAP
-
5
Dip (Bodyweight)
3
12-16 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
AMRAP
-
5
Dip (Bodyweight)
3
12-16 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
AMRAP
-
5
Dip (Bodyweight)
3
12-16 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Dip (Bodyweight)
3
12-16 reps
-
5
Back Extension
3
10-15 reps
-
6
Face Pull
3
AMRAP
-
7
Ab Coaster
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Dip (Bodyweight)
3
12-16 reps
-
5
Back Extension
3
10-15 reps
-
6
Face Pull
3
AMRAP
-
7
Ab Coaster
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Dip (Bodyweight)
3
12-16 reps
-
5
Back Extension
3
10-15 reps
-
6
Face Pull
3
AMRAP
-
7
Ab Coaster
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Dip (Bodyweight)
3
12-16 reps
-
5
Back Extension
3
10-15 reps
-
6
Face Pull
3
AMRAP
-
7
Ab Coaster
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Dip (Bodyweight)
3
12-16 reps
-
5
Back Extension
3
10-15 reps
-
6
Face Pull
3
AMRAP
-
7
Ab Coaster
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Dip (Bodyweight)
3
12-16 reps
-
5
Back Extension
3
10-15 reps
-
6
Face Pull
3
AMRAP
-
7
Ab Coaster
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Dip (Bodyweight)
3
12-16 reps
-
5
Back Extension
3
10-15 reps
-
6
Face Pull
3
AMRAP
-
7
Ab Coaster
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
-
2
Box Squat (Barbell)
1
AMRAP
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Dip (Bodyweight)
3
12-16 reps
-
5
Back Extension
3
10-15 reps
-
6
Face Pull
3
AMRAP
-
7
Ab Coaster
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Box Squat (Barbell)
4 Sets
6 Reps
-
2
Box Squat (Barbell)
1 Set
AMRAP
-
3
Pull-Up (Bodyweight)
4 Sets
8-15 Reps
-
4
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Ab Coaster
3 Sets
10-15 Reps
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
-
2
Bent Over Row (Barbell)
1 Set
AMRAP
-
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
4
Walking Lunge
3 Sets
AMRAP
-
5
Dip (Bodyweight)
3 Sets
12-16 Reps
-
6
Ab Wheel
3 Sets
10-15 Reps
-
Day 3
1
Box Squat (Barbell)
4 Sets
8 Reps
-
2
Box Squat (Barbell)
1 Set
AMRAP
-
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
-
4
Dip (Bodyweight)
3 Sets
12-16 Reps
-
5
Back Extension
3 Sets
10-15 Reps
-
6
Face Pull
3 Sets
AMRAP
-
7
Ab Coaster
3 Sets
10-15 Reps
-