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Full Body 3 Days

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Program Description

**Full Body 3 Days** is a comprehensive 12-week program designed for those looking to build strength and muscle across all major muscle groups. With 36 sessions scheduled over three days each week, you'll engage in a variety of exercises, including dumbbell pullovers, chest flies, and leg presses, all tailored to maximize your results. Each workout lasts approximately 90 minutes, ensuring an efficient yet effective training experience. Get ready to transform your physique and elevate your fitness game!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 25, 2025 12:21
  • Last Edited
    Sep 25, 2025 01:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Abs
11.4%
Quadriceps
8%
Chest
8%
Hamstrings
7.5%
Front Delts
7.5%
Lats
6.5%
Upper Back
6.5%
Biceps
6.5%
Forearms
6%
Middle Delts
5%
Glutes
4.5%
Neck
2.5%
Calves
2.5%
Rear Delts
2%
Lower Back
2%
Abductors
0.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Katana Extension
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lu Raise
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Neck Curl
3
10 reps
-
9
Side Crunch (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Around The World
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Meadow Row
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Landmine Twist
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pullover (Dumbbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
7
Katana Extension
3 Sets
10 Reps
-
8
Wrist Curls
3 Sets
10 Reps
-
9
Ab Wheel
3 Sets
10 Reps
-
Day 2
1
Hanging Leg Raise
3 Sets
10 Reps
-
2
Larsen Press (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Lu Raise
3 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Neck Curl
3 Sets
10 Reps
-
9
Side Crunch (Cable)
3 Sets
10 Reps
-
Day 3
1
Chest Supported Row (Machine)
3 Sets
10 Reps
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Around The World
3 Sets
10 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10 Reps
-
6
Meadow Row
3 Sets
10 Reps
-
7
Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Wrist Curls
3 Sets
10 Reps
-
9
Landmine Twist
3 Sets
10 Reps
-