mn 3day full body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Machine Wide Grip Row | 3 | 10 reps |
| 2 | Incline Chest Press (Machine) | 3 | 15 reps |
| 3 | Parallel Grip Lat Pull Down | 3 | 10 reps |
| 4 | Leg Extension | 3 | 10 reps |
| 5 | Lying Leg Curl | 3 | 10 reps |
| 6 | Chest Supported Dumbbell Y-Lateral Raise | 2 | 10 reps |
| 7 | Chest Supported Dumbbell Rear Delt Fly | 2 | 10 reps |
| 8 | Rope Hammer Curl2 | 2 | 10 reps |
| 9 | Rope Tricep Extension | 2 | 10 reps |
| 10 | Cable Shrugs | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Smith Machine RDL | 4 | 10 reps |
| 2 | Seated Cable Chest Press | 3 | 12 reps |
| 3 | Parallel Grip Lat Pull Down | 3 | 12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 10 reps |
| 6 | Lateral Raise (Cable) | 2 | 10 reps |
| 7 | Cable Rope Face Pull (Palms Facing The Floor) | 2 | 15 reps |
| 8 | Preacher Curl (EZ Bar) | 3 | 15 reps |
| 9 | Upright Row (Cable) | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Smith Machine Shoulder Press | 4 | 10 reps |
| 2 | Supinated Grip Lat Pulldown | 3 | 10 reps |
| 3 | Low Incline Dumbbell Press (15 Degrees) | 3 | 12 reps |
| 4 | Leg Press | 3 | 12 reps |
| 5 | Calf Raise (Leg Press) | 3 | 12 reps |
| 6 | Cable Wrist Curls | 2 | 12 reps |
| 7 | Cable Reverse Wrist Curls | 2 | 12 reps |
| 8 | Machine Close Grip Row | 3 | 12 reps |
| 9 | Chest Fly (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 60 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, mn 3day full body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full 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 100 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.
mn 3day full body is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
mn 3day full body 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
