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3 day full body A/X/B/X/A/X/X

by Sean L.

Program Description

Elevate your training with the 3 Day Full Body A/X/B/X/A/X/X program, designed for those ready to push their limits. Over the course of one week, you’ll engage in two intense sessions each week, focusing on a mix of bodybuilding, powerlifting, and powerbuilding techniques. Expect to build strength and muscle with compound movements like the Bench Press, Squat, and Deadlift, all tailored for intermediate lifters. Perfect for garage gym setups, this program will maximize your gains in just 80 minutes per workout. Get ready to sculpt your physique and enhance your power!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jul 23, 2025 09:32
  • Last Edited
    Jul 23, 2025 09:42
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 8
2
Overhead Press (Barbell)
2
6-10 reps
RPE 8
3
JM Press
1
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
5
Squat (Barbell)
2
4-6 reps
RPE 8
6
Deadlift (Barbell)
1
6-8 reps
RPE 6
7
Hanging Leg Raise
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 8
3
Wide Grip Pull-Up
2
AMRAP
RPE 8
4
Preacher Curl (Dumbbell)
2
4-6 reps
RPE 8
5
Deadlift (Barbell)
1
4-6 reps
RPE 8
6
Squat (Barbell)
1
8-10 reps
RPE 6
7
Hanging Leg Raise
1
AMRAP
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@8
2
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
3
JM Press
1 Set
8-10 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@8
5
Squat (Barbell)
2 Sets
4-6 Reps
@8
6
Deadlift (Barbell)
1 Set
6-8 Reps
@6
7
Hanging Leg Raise
1 Set
AMRAP
@8
Day 2
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@8
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-8 Reps
@8
3
Wide Grip Pull-Up
2 Sets
AMRAP
@8
4
Preacher Curl (Dumbbell)
2 Sets
4-6 Reps
@8
5
Deadlift (Barbell)
1 Set
4-6 Reps
@8
6
Squat (Barbell)
1 Set
8-10 Reps
@6
7
Hanging Leg Raise
1 Set
AMRAP
@8