Parker’s 3 day full body workout
Hypertrophy training program designed for beginners.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 2 | 0 reps |
| 3 | Squat (Barbell) | 3 | 0 reps |
| 4 | Overhead Tricep Extension (Dumbbell) | 2 | 0 reps |
| 5 | Bench Press (Dumbbell) | 2 | 0 reps |
| 6 | Pec Deck (Machine) | 2 | 0 reps |
| 7 | Step-Up (Weighted) | 2 | 0 reps |
| 8 | Tricep Pushdown (Cable) | 2 | 0 reps |
| 9 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 10 | Tricep Kickback | 2 | 0 reps |
| 11 | Standing Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 0 reps |
| 2 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 3 | Straight Arm Pulldown | 2 | 0 reps |
| 4 | Face Pull | 2 | 0 reps |
| 5 | Leg Curl | 2 | 0 reps |
| 6 | Rear Delt Fly (Dumbbell) | 2 | 0 reps |
| 7 | Bent Over Row (Barbell) | 3 | 0 reps |
| 8 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 9 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 10 | Plank | 2 | 1 min |
| 11 | Seated Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 0 reps |
| 3 | Arnold Press | 3 | 0 reps |
| 4 | Leg Press | 3 | 0 reps |
| 5 | Hammer Curl | 2 | 0 reps |
| 6 | Cable Crunch | 2 | 0 reps |
| 7 | Chest Fly (Dumbbell) | 2 | 0 reps |
| 8 | Face Pull | 2 | 0 reps |
| 9 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 10 | Tricep Extension (Dumbbell) | 2 | 0 reps |
| 11 | Russian Twist (Dumbbell) | 2 | 0 reps |
| 12 | Calf Raise (Leg Press) | 3 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Parker’s 3 day full body workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Parker’s 3 day full body workout is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Parker’s 3 day full body workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
