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3 day full body

by Nicky P.

Program Description

**3 Day Full Body Workout Program** Transform your physique with this comprehensive 8-week program designed for intermediate lifters. Comprising 24 sessions, this full-body routine focuses on strength and muscle building, utilizing essential garage gym equipment. Each workout, lasting around 50 minutes, combines compound and isolation exercises to target all major muscle groups, ensuring balanced development and optimal results. Commit to this program and witness your strength soar while sculpting your ideal body!

Program Overview

  • Level
    Intermediate
  • Goal
    Women's, Strength, Muscle
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 27, 2026 07:57
  • Last Edited
    Mar 27, 2026 08:21
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.7%
Hamstrings
13.1%
Quadriceps
12.7%
Front Delts
7.9%
Abs
6.7%
Triceps
6.7%
Upper Back
6.7%
Lats
6.7%
Biceps
5.6%
Middle Delts
4.5%
Chest
4.5%
Lower Back
4.1%
Adductors
2.6%
Rear Delts
1.1%
Forearms
1.1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 9.5
4
Step-Up (Weighted)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 9.5
4
Step-Up (Weighted)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 9.5
4
Step-Up (Weighted)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 9.5
4
Step-Up (Weighted)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 9.5
4
Step-Up (Weighted)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 9.5
4
Step-Up (Weighted)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 9.5
4
Step-Up (Weighted)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 9.5
4
Step-Up (Weighted)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9.5
4
Push Up (Incline)
3
6 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9.5
4
Push Up (Incline)
3
6 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9.5
4
Push Up (Incline)
3
6 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9.5
4
Push Up (Incline)
3
6 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9.5
4
Push Up (Incline)
3
6 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9.5
4
Push Up (Incline)
3
6 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9.5
4
Push Up (Incline)
3
6 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9.5
4
Push Up (Incline)
3
6 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@7.5
3
Bent Over Row (Dumbbell)
3 Sets
6 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Hip Thrust (Barbell)
3 Sets
-
Day 2
1
Goblet Squat
4 Sets
6 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@9.5
4
Step-Up (Weighted)
3 Sets
6 Reps
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@9.5
Day 3
1
Hip Thrust (Barbell)
4 Sets
6 Reps
@9
2
Reverse Lunge (Dumbbell)
3 Sets
6 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
6 Reps
@9.5
4
Push Up (Incline)
3 Sets
6 Reps
@6
5
Hammer Curl (Dumbbell)
3 Sets
6 Reps
@8