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Programs- Ivanna full body 3x

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Program Description

She

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 24, 2025 01:49
  • Last Edited
    Jul 10, 2025 01:15

Summary

Transform your physique with the Ivanna Full Body 3x program, a comprehensive 8-week training plan designed for those ready to challenge themselves three times a week. This program incorporates a variety of machine and free weight exercises, targeting all major muscle groups to build strength and endurance. Each session is strategically crafted to maximize your gains, featuring movements like the Leg Press, Incline Chest Press, and Hack Squat. Equip yourself with the full gym setup and get ready to unleash your potential!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Press
2 Sets
12+ Reps
-
2
Incline Chest Press (Machine)
2 Sets
15+ Reps
-
3
Back Extension (Weighted)
2 Sets
15+ Reps
-
4
Underhand Lat Pulldown
2 Sets
12+ Reps
-
5
Lying Leg Curl
3 Sets
15+ Reps
-
6
Leg Extension
3 Sets
15+ Reps
-
Day 2
1
Hack Squat
2 Sets
10+ Reps
-
2
Shoulder Press (Machine)
2 Sets
15+ Reps
-
3
Seated Row (Cable)
2 Sets
15+ Reps
-
4
Hip Abductor (Machine)
3 Sets
15+ Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
20+ Reps
-
7
Reverse Pec Deck
2 Sets
15+ Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
12+ Reps
-
2
Pec Deck (Machine)
2 Sets
15+ Reps
-
3
Wide Grip Lat Pulldown
2 Sets
12+ Reps
-
4
Hip Thrust (Machine)
3 Sets
12+ Reps
-
5
Bicep Curl (Cable)
2 Sets
12+ Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
15+ Reps
-