3 DAYS FULLBODY WORKOUT
“Full-Body Strength & Muscle in Just 3 Days a Week.”
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 4 | 8 reps | @8 |
| 2 | Pec Fly (Dumbbell) | 3 | 12 reps | @7 |
| 3 | Pull-Up (Band) | 4 | 8 reps | @8 |
| 4 | One Arm Lateral Raise (Dumbbell) | 3 | 10 reps | @6.5 |
| 5 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps | @6.5 |
| 6 | Lateral Raise (Cable) | 3 | 12 reps | @6.5 |
| 7 | Seated Dumbbell Curl | 4 | 10 reps | @6.5 |
| 8 | Hammer Curl (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 14 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 9 | Skull Crusher (Dumbbell) | 4 | 10 reps | @7 |
| 10 | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps | @6.5 |
| 11 | Squat (Paused) | 2 | 8 reps | @8 |
| 2 | 10 reps | @8 | ||
| 12 | Lying Leg Curl | 3 | 12 reps | @7 |
| 13 | Standing Calf Raise | 4 | 12 reps | @6.5 |
| 14 | Seated Calf Raise | 3 | 15 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 8 reps | @8 |
| 2 | 10 reps | @8 | ||
| 2 | Cable Crossover | 3 | 12 reps | @7 |
| 3 | Clean Deadlift | 4 | 6 reps | @8.5 |
| 4 | Seated Row (Cable) | 2 | 10 reps | @7 |
| 1 | 12 reps | @7 | ||
| 5 | Overhead Press (Barbell) | 4 | 8 reps | @7.5 |
| 6 | One Arm Bent Over Row | 3 | 12 reps | @7.5 |
| 7 | Bicep Curl (Barbell) | 2 | 10 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 8 | Concentration Curl | 3 | 12 reps | @7.5 |
| 9 | Bench Press (Close Grip) | 4 | 8 reps | @7 |
| 10 | Single Arm Overhead Tricep Extension | 2 | 12 reps | @7.5 |
| 1 | 12 reps | @8 | ||
| 11 | Romanian Deadlift (Barbell) | 4 | 8 reps | @8.5 |
| 12 | Leg Extension | 3 | 12 reps | @7 |
| 13 | Single Leg Calf Raise (Weighted) | 4 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Bench Press (Dumbbell) | 4 | 8 reps | @7.5 |
| 2 | Pec Deck (Machine) | 3 | 12 reps | @7 |
| 3 | Lat Pulldown | 4 | 8 reps | @6.5 |
| 4 | Straight Arm Pulldown | 3 | 12 reps | @7 |
| 5 | Arnold Press | 4 | 8 reps | @7.5 |
| 6 | Shrug (Barbell) | 3 | 12 reps | @6.5 |
| 7 | Bicep Curl (EZ Bar) | 2 | 10 reps | @7 |
| 2 | 12 reps | @7.5 | ||
| 8 | Bicep Curl (Cable) | 3 | 12 reps | @6.5 |
| 9 | Dips Between Chairs | 4 | 8 reps | @7 |
| 10 | Lying Tricep Extension (Barbell) | 3 | 12 reps | @7.5 |
| 11 | Leg Press | 4 | 8 reps | @7.5 |
| 12 | Step-Up (Weighted) | 3 | 12 reps | @7.5 |
| 13 | Calf Raise (Leg Press) | 4 | 12 reps | @7.5 |
| 14 | Standing Calf Raise | 1 | 20 reps | @7 |
| 1 | 25 reps | @7.5 | ||
| 1 | 30 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 DAYS FULLBODY WORKOUT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 70 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.
3 DAYS FULLBODY WORKOUT 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 DAYS FULLBODY WORKOUT 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
