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HLM 3x Full Body

by Seth H.

Program Description

3-day full-body workout program designed to hit every major muscle group twice per week while staying within 85-90 minutes per session, ensuring adequate volume (10-20 weekly sets) and recovery. Each workout focuses on compound lifts with accessory work to round out muscle development.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 24, 2024 10:11
  • Last Edited
    Jun 18, 2025 11:07

Summary

Unlock your full potential with the HLM 3x Full Body program, a comprehensive 8-week training plan designed for those ready to elevate their strength and physique. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including the bench press, squats, and pull-ups, ensuring every major muscle group is targeted. This program is perfect for lifters looking to build muscle, increase endurance, and enhance overall fitness in a structured yet flexible format. Get ready to push your limits and achieve your goals!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
3
Squat (Barbell)
3
5-8 reps
RPE 7
4
Stiff Leg Deadlift
3
5-8 reps
RPE 7
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
5-8 reps
RPE 7
7
Dip (Bodyweight)
3
5-8 reps
RPE 7
8
Standing Calf Raise
3
5-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Chin-Up (Weighted)
4
5-6 reps
RPE 7
3
Bench Press (Barbell)
4
5-6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Chin-Up (Weighted)
4
5-6 reps
RPE 7
3
Bench Press (Barbell)
4
5-6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
3
Squat (Barbell)
3
5-8 reps
RPE 7
4
Stiff Leg Deadlift
3
5-8 reps
RPE 7
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
5-8 reps
RPE 7
7
Dip (Bodyweight)
3
5-8 reps
RPE 7
8
Standing Calf Raise
3
5-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
3
Squat (Barbell)
3
5-8 reps
RPE 7
4
Stiff Leg Deadlift
3
5-8 reps
RPE 7
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
5-8 reps
RPE 7
7
Dip (Bodyweight)
3
5-8 reps
RPE 7
8
Standing Calf Raise
3
5-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
3
Squat (Barbell)
3
5-8 reps
RPE 7
4
Stiff Leg Deadlift
3
5-8 reps
RPE 7
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
5-8 reps
RPE 7
7
Dip (Bodyweight)
3
5-8 reps
RPE 7
8
Standing Calf Raise
3
5-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
3
Squat (Barbell)
3
5-8 reps
RPE 7
4
Stiff Leg Deadlift
3
5-8 reps
RPE 7
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
5-8 reps
RPE 7
7
Dip (Bodyweight)
3
5-8 reps
RPE 7
8
Standing Calf Raise
3
5-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
3
Squat (Barbell)
3
5-8 reps
RPE 7
4
Stiff Leg Deadlift
3
5-8 reps
RPE 7
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
5-8 reps
RPE 7
7
Dip (Bodyweight)
3
5-8 reps
RPE 7
8
Standing Calf Raise
3
5-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
8
Standing Calf Raise
3
12-15 reps
RPE 7
9
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Pull-Up (Bodyweight)
4
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Bicep Curl (Cable)
3
12-15 reps
RPE 7
8
Face Pull
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Pull-Up (Bodyweight)
4
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Bicep Curl (Cable)
3
12-15 reps
RPE 7
8
Face Pull
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
8
Standing Calf Raise
3
12-15 reps
RPE 7
9
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
8
Standing Calf Raise
3
12-15 reps
RPE 7
9
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
8
Standing Calf Raise
3
12-15 reps
RPE 7
9
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
8
Standing Calf Raise
3
12-15 reps
RPE 7
9
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
8
Standing Calf Raise
3
12-15 reps
RPE 7
9
Cable Crunch
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Dumbbell Row
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Machine)
3
8-12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
8
Standing Calf Raise
3
8-12 reps
RPE 7
9
Cable Crunch
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 7
4
Chin-Up (Bodyweight)
4
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
8-12 reps
RPE 7
6
Shrug (Dumbbell)
3
12-15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Cable Crunch
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 7
4
Chin-Up (Bodyweight)
4
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
8-12 reps
RPE 7
6
Shrug (Dumbbell)
3
12-15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Cable Crunch
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Dumbbell Row
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Machine)
3
8-12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
8
Standing Calf Raise
3
8-12 reps
RPE 7
9
Cable Crunch
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Dumbbell Row
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Machine)
3
8-12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
8
Standing Calf Raise
3
8-12 reps
RPE 7
9
Cable Crunch
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Dumbbell Row
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Machine)
3
8-12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
8
Standing Calf Raise
3
8-12 reps
RPE 7
9
Cable Crunch
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Dumbbell Row
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Machine)
3
8-12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
8
Standing Calf Raise
3
8-12 reps
RPE 7
9
Cable Crunch
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Dumbbell Row
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Machine)
3
8-12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
8
Standing Calf Raise
3
8-12 reps
RPE 7
9
Cable Crunch
3
8-12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@7
3
Squat (Barbell)
3 Sets
5-8 Reps
@7
4
Stiff Leg Deadlift
3 Sets
5-8 Reps
@7
5
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
5-8 Reps
@7
7
Dip (Bodyweight)
3 Sets
5-8 Reps
@7
8
Standing Calf Raise
3 Sets
5-8 Reps
@7
Day 2
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7
2
Lat Pulldown
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
12-15 Reps
@7
4
Leg Curl
3 Sets
12-15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
8
Standing Calf Raise
3 Sets
12-15 Reps
@7
9
Cable Crunch
3 Sets
12-15 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Dumbbell Row
3 Sets
8-12 Reps
@7
3
Leg Press
3 Sets
8-12 Reps
@7
4
Glute Bridge (Dumbbell)
3 Sets
8-12 Reps
@7
5
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@7
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
8
Standing Calf Raise
3 Sets
8-12 Reps
@7
9
Cable Crunch
3 Sets
8-12 Reps
@7