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Programs - Jivko Dobrev full body 3x

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Program Description

**Programs - Jivko Dobrev Full Body 3x** is an 8-week training program designed for those looking to build strength and muscle through a comprehensive full-body workout. With 24 sessions spread across the week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell lifts, machine workouts, and cable exercises. Each workout is structured to maximize intensity and effectiveness, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your fitness journey!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2025 06:31
  • Last Edited
    Sep 12, 2025 02:26

Summary

Transform your physique with Jivko Dobrev's Full Body 3x program, designed for a comprehensive 8-week journey. This program features three intense workouts per week, targeting all major muscle groups through a mix of compound and isolation exercises. With a focus on progressive overload, you'll build strength and muscle while enhancing your overall fitness. Ideal for gym-goers ready to elevate their training, this program combines effective movements like the Romanian Deadlift and Bench Press to maximize results. Get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Lats
10.5%
Quadriceps
9.2%
Biceps
9.2%
Hamstrings
8.8%
Triceps
8.6%
Chest
7.7%
Calves
6.6%
Front Delts
6.2%
Middle Delts
5.3%
Glutes
4.8%
Adductors
4%
Rear Delts
2.6%
Abs
2.2%
Lower Back
1.8%
Forearms
0.9%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Reverse Pec Deck
2
20 reps
-
4
Leg Extension
3
15+ reps
-
5
Single Arm Row (Cable)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Reverse Pec Deck
2
20 reps
-
4
Leg Extension
3
15+ reps
-
5
Single Arm Row (Cable)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Reverse Pec Deck
2
20 reps
-
4
Leg Extension
3
15+ reps
-
5
Single Arm Row (Cable)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Reverse Pec Deck
2
20 reps
-
4
Leg Extension
3
15+ reps
-
5
Single Arm Row (Cable)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Reverse Pec Deck
2
20 reps
-
4
Leg Extension
3
15+ reps
-
5
Single Arm Row (Cable)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Reverse Pec Deck
2
20 reps
-
4
Leg Extension
3
15+ reps
-
5
Single Arm Row (Cable)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Reverse Pec Deck
2
20 reps
-
4
Leg Extension
3
15+ reps
-
5
Single Arm Row (Cable)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Reverse Pec Deck
2
20 reps
-
4
Leg Extension
3
15+ reps
-
5
Single Arm Row (Cable)
2
12+ reps
-
6
Incline Curl (Dumbbell)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
10+ reps
12+ reps
RPE 8
RPE 8
RPE 8
2
Wide Grip Lat Pulldown
3
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Lateral Raise (Machine)
2
15+ reps
-
6
Preacher Curl (EZ Bar)
2
12+ reps
-
7
Overhead Tricep Extension (Cable)
2
12+ reps
-
8
Seated Calf Raise
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
10+ reps
12+ reps
RPE 8
RPE 8
RPE 8
2
Wide Grip Lat Pulldown
3
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Lateral Raise (Machine)
2
15+ reps
-
6
Preacher Curl (EZ Bar)
2
12+ reps
-
7
Overhead Tricep Extension (Cable)
2
12+ reps
-
8
Seated Calf Raise
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
10+ reps
12+ reps
RPE 8
RPE 8
RPE 8
2
Wide Grip Lat Pulldown
3
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Lateral Raise (Machine)
2
15+ reps
-
6
Preacher Curl (EZ Bar)
2
12+ reps
-
7
Overhead Tricep Extension (Cable)
2
12+ reps
-
8
Seated Calf Raise
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
10+ reps
12+ reps
RPE 8
RPE 8
RPE 8
2
Wide Grip Lat Pulldown
3
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Lateral Raise (Machine)
2
15+ reps
-
6
Preacher Curl (EZ Bar)
2
12+ reps
-
7
Overhead Tricep Extension (Cable)
2
12+ reps
-
8
Seated Calf Raise
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
10+ reps
12+ reps
RPE 8
RPE 8
RPE 8
2
Wide Grip Lat Pulldown
3
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Lateral Raise (Machine)
2
15+ reps
-
6
Preacher Curl (EZ Bar)
2
12+ reps
-
7
Overhead Tricep Extension (Cable)
2
12+ reps
-
8
Seated Calf Raise
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
10+ reps
12+ reps
RPE 8
RPE 8
RPE 8
2
Wide Grip Lat Pulldown
3
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Lateral Raise (Machine)
2
15+ reps
-
6
Preacher Curl (EZ Bar)
2
12+ reps
-
7
Overhead Tricep Extension (Cable)
2
12+ reps
-
8
Seated Calf Raise
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
10+ reps
12+ reps
RPE 8
RPE 8
RPE 8
2
Wide Grip Lat Pulldown
3
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Lateral Raise (Machine)
2
15+ reps
-
6
Preacher Curl (EZ Bar)
2
12+ reps
-
7
Overhead Tricep Extension (Cable)
2
12+ reps
-
8
Seated Calf Raise
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
10+ reps
12+ reps
RPE 8
RPE 8
RPE 8
2
Wide Grip Lat Pulldown
3
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Lateral Raise (Machine)
2
15+ reps
-
6
Preacher Curl (EZ Bar)
2
12+ reps
-
7
Overhead Tricep Extension (Cable)
2
12+ reps
-
8
Seated Calf Raise
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 7
RPE 6
2
Chest Press (Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
3
10+ reps
-
4
Shoulder Press (Machine)
2
12+ reps
-
5
Hip Adductor (Machine)
3
20+ reps
-
6
Seated Row (Machine)
2
10+ reps
-
7
Leg Press Calf
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 7
RPE 6
2
Chest Press (Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
3
10+ reps
-
4
Shoulder Press (Machine)
2
12+ reps
-
5
Hip Adductor (Machine)
3
20+ reps
-
6
Seated Row (Machine)
2
10+ reps
-
7
Leg Press Calf
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 7
RPE 6
2
Chest Press (Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
3
10+ reps
-
4
Shoulder Press (Machine)
2
12+ reps
-
5
Hip Adductor (Machine)
3
20+ reps
-
6
Seated Row (Machine)
2
10+ reps
-
7
Leg Press Calf
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 7
RPE 6
2
Chest Press (Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
3
10+ reps
-
4
Shoulder Press (Machine)
2
12+ reps
-
5
Hip Adductor (Machine)
3
20+ reps
-
6
Seated Row (Machine)
2
10+ reps
-
7
Leg Press Calf
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 7
RPE 6
2
Chest Press (Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
3
10+ reps
-
4
Shoulder Press (Machine)
2
12+ reps
-
5
Hip Adductor (Machine)
3
20+ reps
-
6
Seated Row (Machine)
2
10+ reps
-
7
Leg Press Calf
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 7
RPE 6
2
Chest Press (Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
3
10+ reps
-
4
Shoulder Press (Machine)
2
12+ reps
-
5
Hip Adductor (Machine)
3
20+ reps
-
6
Seated Row (Machine)
2
10+ reps
-
7
Leg Press Calf
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 7
RPE 6
2
Chest Press (Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
3
10+ reps
-
4
Shoulder Press (Machine)
2
12+ reps
-
5
Hip Adductor (Machine)
3
20+ reps
-
6
Seated Row (Machine)
2
10+ reps
-
7
Leg Press Calf
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 7
RPE 6
2
Chest Press (Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
3
10+ reps
-
4
Shoulder Press (Machine)
2
12+ reps
-
5
Hip Adductor (Machine)
3
20+ reps
-
6
Seated Row (Machine)
2
10+ reps
-
7
Leg Press Calf
3
12+ reps
-
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8+ Reps
12+ Reps
-
-
2
Pec Deck (Machine)
2 Sets
12+ Reps
-
3
Reverse Pec Deck
2 Sets
20 Reps
-
4
Leg Extension
3 Sets
15+ Reps
-
5
Single Arm Row (Cable)
2 Sets
12+ Reps
-
6
Incline Curl (Dumbbell)
2 Sets
12+ Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12+ Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5+ Reps
10+ Reps
12+ Reps
@8
@8
@8
2
Wide Grip Lat Pulldown
3 Sets
12+ Reps
-
3
Leg Press (45 Degrees)
2 Sets
10+ Reps
-
4
Single-Leg Leg Curl
3 Sets
10+ Reps
-
5
Lateral Raise (Machine)
2 Sets
15+ Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
12+ Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
12+ Reps
-
8
Seated Calf Raise
3 Sets
15+ Reps
-
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@7
@6
2
Chest Press (Machine)
2 Sets
10+ Reps
-
3
Underhand Lat Pulldown
3 Sets
10+ Reps
-
4
Shoulder Press (Machine)
2 Sets
12+ Reps
-
5
Hip Adductor (Machine)
3 Sets
20+ Reps
-
6
Seated Row (Machine)
2 Sets
10+ Reps
-
7
Leg Press Calf
3 Sets
12+ Reps
-