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3 day total body

by Yoselyne Z.

Program Description

**3 Day Total Body** is a comprehensive 4-week program designed to build strength and endurance through a balanced mix of upper and lower body workouts. With 12 sessions spread across three days each week, you'll engage in a variety of exercises like barbell squats, hip thrusts, and cable rows, targeting all major muscle groups. This program is perfect for those looking to enhance their overall fitness and achieve a well-rounded physique. Get ready to push your limits and see real results!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2025 08:51
  • Last Edited
    Sep 26, 2025 09:49
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Hamstrings
10.1%
Triceps
10.1%
Biceps
8.4%
Abs
7.8%
Upper Back
7.3%
Lats
7.3%
Quadriceps
6.1%
Middle Delts
5.6%
Front Delts
5.6%
Lower Back
5%
Adductors
4.5%
Abductors
2.8%
Stretching
2.8%
Chest
2.8%
Forearms
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
6
Dead Bug
3 Sets
10 Reps
-
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Bird Dog
3 Sets
10 Reps
-
2
Goblet Squat
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-