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3x full, bench focus

by Daniel

Program Description

3day fullbody

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2026 12:47
  • Last Edited
    Feb 20, 2026 01:13
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.7%
Chest
15.2%
Triceps
13.1%
Upper Back
9.7%
Lats
8.2%
Biceps
8%
Quadriceps
6.2%
Abs
4.6%
Rear Delts
4.5%
Hamstrings
3.1%
Glutes
3.1%
Middle Delts
3%
Calves
2.1%
Forearms
2%
Lower Back
1.6%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Lat Pulldown
3
10-12 reps
RPE 6
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 6
2
Pull-Up (Weighted)
2
8-10 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Lateral Raise (Machine)
2
10 reps
RPE 6
5
Abs Crunch (Machine)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 6
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 6
3
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 6
4
Hammer Curl (Cable)
2
12-15 reps
RPE 6
5
Standing Calf Raise
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl (Cable)
3
12-15 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@6
@6
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@6
4
Leg Extension
3 Sets
12 Reps
@6
Day 2
1
Chest Press (Machine)
1 Set
1 Set
5 Reps
5 Reps
@6
@6
2
Pull-Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@6
3
Chest Fly (Cable)
1 Set
1 Set
12 Reps
12 Reps
@6
@6
4
Lateral Raise (Machine)
1 Set
1 Set
10 Reps
10 Reps
@6
@6
5
Abs Crunch (Machine)
1 Set
1 Set
12 Reps
12 Reps
@6
@6
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@6
@6
@6
@6
@6
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@6
3
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
4
Hammer Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
5
Standing Calf Raise
2 Sets
10 Reps
@6