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3 Day Passion for Weights - Whole Body

by Thomas N.

Program Description

Hypertrophy - 4 sets each exercise over 3 days a week - 3 sets per muscle group 1 Abs exercise as bonus for each Day on top of the 6 exercises as optional depending on time available.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 03:05
  • Last Edited
    Aug 22, 2025 03:44

Summary

Unleash your strength with the 3 Day Passion for Weights - Whole Body program, designed for those ready to transform their physique in just 4 weeks. This three-day-a-week regimen focuses on essential compound and isolation exercises, targeting all major muscle groups to build strength and muscle definition. With a mix of dumbbell and barbell movements, you'll engage your arms, chest, back, and core, ensuring a balanced approach to fitness. Perfect for garage gym enthusiasts, this program will keep you motivated and progressing every step of the way!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
12.8%
Quadriceps
9.3%
Abs
9.3%
Biceps
8.1%
Chest
7%
Glutes
7%
Hamstrings
7%
Middle Delts
5.8%
Forearms
4.7%
Upper Back
4.7%
Adductors
3.5%
Rear Delts
3.5%
Lats
2.3%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
1
3
RPE 6-8
-
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Week 1
1 / 4 Weeks
Day 1
1
Incline Curl (Dumbbell)
4 Sets
@6-8
2
Hammer Curl (Dumbbell)
4 Sets
@6-8
3
Single arm Triceps Extension
4 Sets
@6-8
4
Skull Crusher (Dumbbell)
4 Sets
@6-8
5
Bench Press (Dumbbell)
4 Sets
@6-8
6
Squat (Barbell)
4 Sets
@6-8
7
Decline Sit Up (Weighted)
4 Sets
@6-8
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
@6-8
2
Decline Bench Press (Dumbbell)
4 Sets
@6-8
3
Dumbbell Row
4 Sets
@6-8
4
Rear Delt Fly (Dumbbell)
4 Sets
@6-8
5
Lateral Raise (Dumbbell)
4 Sets
@6-8
6
Reverse Lunge (Barbell)
1 Set
3 Sets
@6-8
-
7
Weighted Leg Lift
4 Sets
@6-8
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
@6-8
2
Front Raise
4 Sets
@6-8
3
Bicep Curl (Dumbbell)
4 Sets
@6-8
4
Overhead Tricep Extension (Dumbbell)
4 Sets
@6-8
5
Romanian Deadlift (Dumbbell)
4 Sets
@6-8
6
Walking Lunge (Dumbbell)
4 Sets
@6-8
7
Decline Sit Up (Bodyweight)
4 Sets
@6-8