Papa loup Full Body Beast 3days/week
Un programme pour les darons qui ont pas le temps de niaiser à la salle, remise en forme, maintiens, prise de masse ou perte de gras.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 1 | 8–12 reps | @7 |
| 2 | 4–6 reps | @9 | ||
| 1B | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @8 |
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @8 |
| 2B | Seated Row (Cable) | 3 | 10–12 reps | @8.5 |
| Superset | ||||
| 3A | Incline Curl (Dumbbell) | 3 | 8–12 reps | @7.5 |
| 3B | Skull Crusher (Barbell) | 3 | 10–15 reps | @8 |
| Superset | ||||
| 4A | Russian Twist | 3 | 15–20 reps | @10 |
| 4B | Back Extension | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Dumbbell) | 1 | 8–10 reps | @7 |
| 3 | 4–6 reps | @9 | ||
| 1B | Chin-Up (Bodyweight) | 4 | AMRAP | @10 |
| Superset | ||||
| 2A | Leg Extension | 3 | 10–15 reps | @8 |
| 2B | Leg Curl | 3 | 10–15 reps | @8 |
| Superset | ||||
| 3A | Rear Delt Fly (Cable) | 3 | 15–20 reps | @10 |
| 3B | Chest Fly (Cable) | 3 | 10–15 reps | @8 |
| Superset | ||||
| 4A | Katana Extension | 3 | 10–15 reps | @8 |
| 4B | Bayesian Curl | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Deadlift (Barbell) | 3 | 4–6 reps | @9 |
| 1B | Overhead Press (Barbell) | 3 | 5–8 reps | @9.5 |
| Superset | ||||
| 2A | Dip (Bodyweight) | 4 | AMRAP | @10 |
| 2B | Lat Pulldown | 4 | 8–12 reps | @8 |
| Superset | ||||
| 3A | Hammer Curl (Cable) | 3 | 8–12 reps | @8 |
| 3B | Tricep Pushdown (Cable) | 3 | 10–15 reps | @8 |
| Superset | ||||
| 4A | Seated Calf Raise | 3 | 20–25 reps | @8 |
| 4B | Leg Raise (Captain's Chair) | 3 | AMRAP | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Papa loup Full Body Beast 3days/week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Papa loup Full Body Beast 3days/week 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Papa loup Full Body Beast 3days/week 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
