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3 day full body routine by Jeremy Ethier

by Ema Z.
14 athletes joined
5.0
(1 rating)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2025 12:38
  • Last Edited
    Jun 18, 2025 12:13

Summary

Transform your physique with Jeremy Ethier's 3-Day Full Body Routine, a meticulously crafted 8-week program designed for those looking to build strength and muscle efficiently. This program combines compound movements like the Barbell Squat and Dumbbell Incline Bench Press with targeted isolation exercises, ensuring a balanced approach to training every major muscle group. With just three workouts per week, you'll maximize your gains while allowing ample recovery time. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!
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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
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Chest Fly (Machine)
3
10-15 reps
-
6A
Standing Calf Raise
3
10-15 reps
-
6B
Reverse Cable Flyes
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5B
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
6-10 Reps
-
5A
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5B
Reverse Abs Crunch (Bodyweight)
3 Sets
10-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Chest Fly (Machine)
3 Sets
10-15 Reps
-
6A
Standing Calf Raise
3 Sets
10-15 Reps
-
6B
Reverse Cable Flyes
3 Sets
10-15 Reps
-