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3 Day Total body

by Aaron B.

Program Description

This is a full body program working on whole body strength to improve athleticism.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 07, 2025 11:05
  • Last Edited
    Dec 07, 2025 11:36
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Triceps
12.2%
Upper Back
11%
Lats
9.8%
Chest
9.8%
Quadriceps
8.2%
Glutes
6.9%
Hamstrings
6.9%
Biceps
4.9%
Middle Delts
4.9%
Adductors
4.1%
Abs
4.1%
Forearms
2.4%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-6 reps
RPE 6-8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
3
Bench Press (Dumbbell)
4
12-15 reps
RPE 6-8
4
Farmer's Walk (Weighted)
3
1-2 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-6 reps
RPE 6-8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
3
Bench Press (Dumbbell)
4
12-15 reps
RPE 6-8
4
Farmer's Walk (Weighted)
3
1-2 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-6 reps
RPE 6-8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
3
Bench Press (Dumbbell)
4
12-15 reps
RPE 6-8
4
Farmer's Walk (Weighted)
3
1-2 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-6 reps
RPE 6-8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
3
Bench Press (Dumbbell)
4
12-15 reps
RPE 6-8
4
Farmer's Walk (Weighted)
3
1-2 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 5-7
2
Lat Pulldown
4
12-15 reps
RPE 5-7
3
Push Up (Incline)
4
15-20 reps
RPE 5-7
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 5-7
2
Lat Pulldown
4
12-15 reps
RPE 5-7
3
Push Up (Incline)
4
15-20 reps
RPE 5-7
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 5-7
2
Lat Pulldown
4
12-15 reps
RPE 5-7
3
Push Up (Incline)
4
15-20 reps
RPE 5-7
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 5-7
2
Lat Pulldown
4
12-15 reps
RPE 5-7
3
Push Up (Incline)
4
15-20 reps
RPE 5-7
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 6-8
2
Push Up (Incline)
4
15-20 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 6-8
2
Push Up (Incline)
4
15-20 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 6-8
2
Push Up (Incline)
4
15-20 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-4 reps
RPE 6-8
2
Push Up (Incline)
4
15-20 reps
RPE 5-7
3
Pull-Up (Bodyweight)
4
6-8 reps
RPE 5-7
4
Shoulder Press (Plate Loaded)
3
4-6 reps
RPE 6-8
Week 1
1 / 4 Weeks
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-8
@6-8
@6-8
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@6-8
@6-8
@6-8
@6-8
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
1-2 Reps
@7-8
@7-8
@7-8
Day 2
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@5-7
@5-7
@5-7
@5-7
3
Push Up (Incline)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5-7
@5-7
@5-7
@5-7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2-4 Reps
2-4 Reps
2-4 Reps
2-4 Reps
@6-8
@6-8
@6-8
@6-8
2
Push Up (Incline)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5-7
@5-7
@5-7
@5-7
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-8
@6-8
@6-8