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3 day full body routine by Jeremy Ethier

by Ema Z.
9 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
    Apr 30, 2025 10:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-