Full Body 3 Days
Transform your strength and stamina in just 12 weeks with this powerful full-body program—commit to 3 days a week and unleash your potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body 3 Days is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Body 3 Days is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body 3 Days is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
