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Full body 3x Week

by Noah M.

Program Description

For my father in our garage gym. Good way to get your foot in the door with lifting!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 17, 2025 09:32
  • Last Edited
    Aug 19, 2025 05:58

Summary

Transform your strength with the Full Body 3x Week program, designed for those ready to elevate their fitness in just 6 weeks. This program focuses on three intense sessions each week, incorporating a balanced mix of compound and isolation exercises to target all major muscle groups. You'll build strength and endurance through movements like barbell lunges, wide grip pull-ups, and Romanian deadlifts, all tailored for a garage gym setup. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Biceps
10.8%
Triceps
10.3%
Chest
9.8%
Upper Back
8.7%
Quadriceps
8.1%
Front Delts
8.1%
Lats
7.6%
Glutes
7%
Middle Delts
5.4%
Lower Back
4.9%
Rear Delts
3.3%
Abs
2.2%
Forearms
1.9%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
8-15 reps
RPE 9
2
Wide Grip Pull-Up
2
5-10 reps
RPE 10
3
Lying Leg Curl
2
10-20 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
8-15 reps
RPE 9
2
Wide Grip Pull-Up
2
5-10 reps
RPE 10
3
Lying Leg Curl
2
10-20 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
8-15 reps
RPE 9
2
Wide Grip Pull-Up
2
5-10 reps
RPE 10
3
Lying Leg Curl
2
10-20 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
8-15 reps
RPE 9
2
Wide Grip Pull-Up
2
5-10 reps
RPE 10
3
Lying Leg Curl
2
10-20 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
8-15 reps
RPE 9
2
Wide Grip Pull-Up
2
5-10 reps
RPE 10
3
Lying Leg Curl
2
10-20 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
8-15 reps
RPE 9
2
Wide Grip Pull-Up
2
5-10 reps
RPE 10
3
Lying Leg Curl
2
10-20 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Skull Crusher
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Dip (Bodyweight)
2
5-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
4
Dumbbell Row
2
10-20 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 9
6
Hammer Curl
2
8-15 reps
RPE 9
7
Bench Press (Close Grip)
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Dip (Bodyweight)
2
5-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
4
Dumbbell Row
2
10-20 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 9
6
Hammer Curl
2
8-15 reps
RPE 9
7
Bench Press (Close Grip)
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Dip (Bodyweight)
2
5-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
4
Dumbbell Row
2
10-20 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 9
6
Hammer Curl
2
8-15 reps
RPE 9
7
Bench Press (Close Grip)
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Dip (Bodyweight)
2
5-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
4
Dumbbell Row
2
10-20 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 9
6
Hammer Curl
2
8-15 reps
RPE 9
7
Bench Press (Close Grip)
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Dip (Bodyweight)
2
5-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
4
Dumbbell Row
2
10-20 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 9
6
Hammer Curl
2
8-15 reps
RPE 9
7
Bench Press (Close Grip)
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Dip (Bodyweight)
2
5-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
4
Dumbbell Row
2
10-20 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 9
6
Hammer Curl
2
8-15 reps
RPE 9
7
Bench Press (Close Grip)
2
4-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-20 reps
RPE 10
2
Good Morning
2
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-20 reps
RPE 10
2
Good Morning
2
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-20 reps
RPE 10
2
Good Morning
2
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-20 reps
RPE 10
2
Good Morning
2
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-20 reps
RPE 10
2
Good Morning
2
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-20 reps
RPE 10
2
Good Morning
2
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Lunge (Barbell)
2 Sets
8-15 Reps
@9
2
Wide Grip Pull-Up
2 Sets
5-10 Reps
@10
3
Lying Leg Curl
2 Sets
10-20 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
7
Skull Crusher
1 Set
10-20 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Dip (Bodyweight)
2 Sets
5-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
5-10 Reps
@10
4
Dumbbell Row
2 Sets
10-20 Reps
@10
5
Leg Extension
2 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-15 Reps
@9
7
Bench Press (Close Grip)
2 Sets
4-8 Reps
@8
Day 3
1
Goblet Squat
2 Sets
10-20 Reps
@10
2
Good Morning
2 Sets
5-10 Reps
@8
3
Chin-Up (Bodyweight)
2 Sets
5-10 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
10-20 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9
7
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@10