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Boring But Big Full Body 3 Day

by Matt D.

Program Description

This is a intermediate program to build size and muscle. Use 85% training max. Add 5lbs to upper body lifts and 10lb lower body lifts after 4 week cycle.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 28, 2025 12:25
  • Last Edited
    Oct 29, 2025 12:17
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Triceps
13%
Quadriceps
11.3%
Front Delts
9%
Glutes
8.9%
Upper Back
8.4%
Abs
7.1%
Lats
6.5%
Hamstrings
5.9%
Biceps
5.6%
Middle Delts
3.1%
Adductors
3%
Rear Delts
2.2%
Lower Back
2%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Push Up
3
AMRAP
-
4
Bent Over Row (Dumbbell)
4
10-12 reps
-
5
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Bent Over Row (Dumbbell)
4
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Push Up
4
AMRAP
-
4
Bent Over Row (Dumbbell)
4
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Push Up
3
AMRAP
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
50%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Dip (Bodyweight)
4
8-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Walking Lunge
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dip (Bodyweight)
4
8-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
50%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Dip (Bodyweight)
4
8-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Bodyweight)
4
8-12 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
50%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Decline Sit Up (Weighted)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
50%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Push Up
4
AMRAP
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Leg Deadlift (kettlebell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
50%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Decline Sit Up (Weighted)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Face Pull
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Leg Deadlift (kettlebell)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Push Up
3 Sets
AMRAP
-
4
Bent Over Row (Dumbbell)
4 Sets
10-12 Reps
-
5
Hanging Leg Raise
3 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
10 Reps
50%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Dip (Bodyweight)
4 Sets
8-12 Reps
-
4
Lat Pulldown
4 Sets
10-12 Reps
-
5
Walking Lunge
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
5 Sets
10 Reps
50%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4A
Face Pull
3 Sets
15 Reps
-
4B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
15-20 Reps
-