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FB x 3

by Gourav

Program Description

This is an experimental program for myself to see if FB three times a week is the most optimal for hypertrophy as a novice/intermediate lifter.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 08, 2026 07:56
  • Last Edited
    Mar 08, 2026 08:23
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
15%
Front Delts
12.5%
Triceps
12.5%
Biceps
10%
Upper Back
10%
Forearms
7.5%
Rear Delts
5%
Chest
5%
Lats
5%
Quadriceps
5%
Hamstrings
5%
Glutes
5%
Abductors
2.5%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
6-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
6-12 reps
RPE 9.5
4
Kelso Shrug
2
6-12 reps
RPE 9.5
5
Lying Side Lateral Raise
4
6-12 reps
RPE 9.5
6
Chest Fly (Machine)
2
6-10 reps
RPE 9.5
7
Underhand Lat Pulldown
2
6-10 reps
RPE 9.5
8
Leg Press
2
6-12 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Skull Crusher (Barbell)
3 Sets
6-12 Reps
@9.5
4
Kelso Shrug
2 Sets
6-12 Reps
@9.5
5
Lying Side Lateral Raise
4 Sets
6-12 Reps
@9.5
6
Chest Fly (Machine)
2 Sets
6-10 Reps
@9.5
7
Underhand Lat Pulldown
2 Sets
6-10 Reps
@9.5
8
Leg Press
2 Sets
6-12 Reps
@9
Day 2
1
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Skull Crusher (Barbell)
3 Sets
6-12 Reps
@9.5
4
Kelso Shrug
2 Sets
6-12 Reps
@9.5
5
Lying Side Lateral Raise
4 Sets
6-12 Reps
@9.5
6
Chest Fly (Machine)
2 Sets
6-10 Reps
@9.5
7
Underhand Lat Pulldown
2 Sets
6-10 Reps
@9.5
8
Leg Press
2 Sets
6-12 Reps
@9
Day 3
1
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Skull Crusher (Barbell)
3 Sets
6-12 Reps
@9.5
4
Kelso Shrug
2 Sets
6-12 Reps
@9.5
5
Lying Side Lateral Raise
4 Sets
6-12 Reps
@9.5
6
Chest Fly (Machine)
2 Sets
6-10 Reps
@9.5
7
Underhand Lat Pulldown
2 Sets
6-10 Reps
@9.5
8
Leg Press
2 Sets
6-12 Reps
@9