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Fundamentals I3DP

by Amir B.
1 athletes joined

Program Description

Strength training

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 12, 2025 10:48
  • Last Edited
    Jan 15, 2026 09:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.2%
Upper Back
10.2%
Triceps
10.2%
Hamstrings
8.5%
Abs
8.5%
Front Delts
8.5%
Middle Delts
8.5%
Quadriceps
6.8%
Lats
6.8%
Biceps
6.8%
Rear Delts
5.1%
Lower Back
3.4%
Chest
3.4%
Adductors
1.7%
Forearms
1.7%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
8 reps
RPE 10
1B
Dip (Assisted)
2
8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
8 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 10
2B
Reverse Pec Deck
2
10 reps
RPE 10
3A
Decline Sit Up (Weighted)
2
10 reps
RPE 10
3B
Hip Thrust (Machine)
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1A
Goblet Squat
2 Sets
8 Reps
@10
1B
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
@10
2A
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@10
2B
Reverse Pec Deck
2 Sets
10 Reps
@10
3A
Decline Sit Up (Weighted)
2 Sets
10 Reps
@10
3B
Hip Thrust (Machine)
2 Sets
10 Reps
@10
Day 3
1A
Pull-Up (Assisted)
2 Sets
8 Reps
@10
1B
Dip (Assisted)
2 Sets
8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 4
1A
Goblet Squat
2 Sets
8 Reps
@10
1B
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
@10
2A
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@10
2B
Reverse Pec Deck
2 Sets
10 Reps
@10
3A
Decline Sit Up (Weighted)
2 Sets
10 Reps
@10
3B
Hip Thrust (Machine)
2 Sets
10 Reps
@10
Day 1
1A
Pull-Up (Assisted)
2 Sets
8 Reps
@10
1B
Dip (Assisted)
2 Sets
8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10