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3DFB

by Dominic B.
1 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 17, 2025 10:50
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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BlogBannerPC
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
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
-