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3 DAY FULL BODY

by Erlan Gunandar
1 athletes joined

Program Description

Body Building

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 10:44
  • Last Edited
    Dec 16, 2025 11:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Hamstrings
15.1%
Glutes
13.2%
Lats
7.5%
Upper Back
7.5%
Front Delts
7.5%
Triceps
7.5%
Abs
7.5%
Lower Back
5.7%
Biceps
3.8%
Middle Delts
3.8%
Chest
3.8%
Adductors
1.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Hack Squat
2
8 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 9
3
Deadlift (Smith Machine)
2
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
3
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@8
@8
4
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 2
1
Seated Row (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
3
Deadlift (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
4
Walking Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@7
5
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@8
Day 3
1
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
3
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@8
@8
4
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@9
@9