logo
BoostcampPNG

Full Body 3 Day

by Vincent P.
8 athletes joined

Program Description

Gain Muscle and Work hard. Stay consistent and be better

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 03, 2025 02:59
  • Last Edited
    Jul 27, 2025 03:27

Summary

Unleash your full potential with the Full Body 3 Day program, designed to sculpt and strengthen your entire physique over four weeks. This dynamic routine focuses on three training days each week, incorporating a mix of compound and isolation exercises to target all major muscle groups. With a full gym at your disposal, you’ll engage in effective movements like the Incline Dumbbell Press and T-Bar Row, pushing your limits and maximizing gains. Get ready to elevate your fitness game and achieve balanced strength and muscle definition!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.9%
Upper Back
10.7%
Triceps
9.8%
Front Delts
9.3%
Chest
8.8%
Lats
8.1%
Middle Delts
7.6%
Quadriceps
7.3%
Hamstrings
6.5%
Abs
5.9%
Calves
3.8%
Rear Delts
3.7%
Glutes
3.4%
Lower Back
3%
Forearms
0.8%
Abductors
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
2
Pec Deck (Machine)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Lateral Raise (Cable)
2
5-9 reps
RPE 10
5
T-Bar Row
2
5-9 reps
RPE 10
6
Face Away Cable Curl
2
5-9 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
8
Leg Extension
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-9 reps
RPE 10
2
Lateral Raise (Cable)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
5
Seated Row (Cable)
2
5-9 reps
RPE 10
6
Face Away Cable Curl
2
5-9 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
2
Seated Row (Cable)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Overhead Press (Barbell)
2
5-9 reps
RPE 10
5
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
6
Bayesian Curl
2
5-9 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
9
Abs Crunch (Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
7
Bayesian Curl
2
5-9 reps
RPE 10
8
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-12 reps
RPE 10
10
Abs Crunch (Machine)
2
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
2
Seated Row (Cable)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Overhead Press (Barbell)
2
5-9 reps
RPE 10
5
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
6
Bayesian Curl
2
5-9 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
9
Abs Crunch (Machine)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
7
Bayesian Curl
2
5-9 reps
RPE 10
8
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-12 reps
RPE 10
10
Abs Crunch (Machine)
2
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
2
Seated Dip (Machine)
2
5-9 reps
RPE 10
3
Face Away Cable Curl
2
5-9 reps
RPE 10
4
Bayesian Curl
2
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
T-Bar Row
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Leg Extension
2
5-9 reps
RPE 10
9
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
2
Pec Deck (Machine)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Lateral Raise (Cable)
2
5-9 reps
RPE 10
5
T-Bar Row
2
5-9 reps
RPE 10
6
Face Away Cable Curl
2
5-9 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
8
Leg Extension
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
2
Seated Dip (Machine)
2
5-9 reps
RPE 10
3
Face Away Cable Curl
2
5-9 reps
RPE 10
4
Bayesian Curl
2
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
T-Bar Row
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Leg Extension
2
5-9 reps
RPE 10
9
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
2
Pec Deck (Machine)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Lateral Raise (Cable)
2
5-9 reps
RPE 10
5
T-Bar Row
2
5-9 reps
RPE 10
6
Face Away Cable Curl
2
5-9 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
8
Leg Extension
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-9 reps
RPE 10
2
Lateral Raise (Cable)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
5
Seated Row (Cable)
2
5-9 reps
RPE 10
6
Face Away Cable Curl
2
5-9 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
2
Seated Row (Cable)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Overhead Press (Barbell)
2
5-9 reps
RPE 10
5
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
6
Bayesian Curl
2
5-9 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
9
Abs Crunch (Machine)
2
5-9 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5-9 Reps
@10
2
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
3
Single Arm Rear Delt Fly (Cable)
2 Sets
5-9 Reps
@10
4
Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
5
T-Bar Row
2 Sets
5-9 Reps
@10
6
Face Away Cable Curl
2 Sets
5-9 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-9 Reps
@10
8
Leg Extension
2 Sets
5-9 Reps
@10
9
Calf Raise (Machine)
2 Sets
5-9 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
5-9 Reps
@10
2
Seated Row (Cable)
2 Sets
5-9 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
4
Overhead Press (Barbell)
2 Sets
5-9 Reps
@10
5
Bench Press (Dumbbell)
2 Sets
5-9 Reps
@10
6
Bayesian Curl
2 Sets
5-9 Reps
@10
7
Romanian Deadlift (Barbell)
2 Sets
5-9 Reps
@10
8
Leg Press (45 Degrees)
2 Sets
5-9 Reps
@10
9
Abs Crunch (Machine)
2 Sets
5-9 Reps
@10
Day 3
1
Tricep Pushdown (Cable)
2 Sets
5-9 Reps
@10
2
Seated Dip (Machine)
2 Sets
5-9 Reps
@10
3
Face Away Cable Curl
2 Sets
5-9 Reps
@10
4
Bayesian Curl
2 Sets
5-9 Reps
@10
5
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
6
T-Bar Row
2 Sets
5-9 Reps
@10
7
Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
8
Leg Extension
2 Sets
5-9 Reps
@10
9
Hanging Leg Raise
2 Sets
10-20 Reps
@10