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BoostcampPNG

Hercules Body 3x Full Body

by Fabricio Marques

Program Description

Become a Roman sculpture

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 26, 2025 10:48
  • Last Edited
    Jul 26, 2025 11:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
French Press
3
8-10 reps
-
5
Zercher Squat (Barbell)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Upright Row (Barbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
7-9 reps
-
9
Plank (Weighted)
3
1-2 mins
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
French Press
3
8-10 reps
-
5
Zercher Squat (Barbell)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Upright Row (Barbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
7-9 reps
-
9
Plank (Weighted)
3
1-2 mins
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
French Press
3
8-10 reps
-
5
Zercher Squat (Barbell)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Upright Row (Barbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
7-9 reps
-
9
Plank (Weighted)
3
1-2 mins
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
French Press
3
8-10 reps
-
5
Zercher Squat (Barbell)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Upright Row (Barbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
7-9 reps
-
9
Plank (Weighted)
3
1-2 mins
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
French Press
3
8-10 reps
-
5
Zercher Squat (Barbell)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Upright Row (Barbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
7-9 reps
-
9
Plank (Weighted)
3
1-2 mins
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
French Press
3
8-10 reps
-
5
Zercher Squat (Barbell)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Upright Row (Barbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
7-9 reps
-
9
Plank (Weighted)
3
1-2 mins
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
French Press
3
8-10 reps
-
5
Zercher Squat (Barbell)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Upright Row (Barbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
7-9 reps
-
9
Plank (Weighted)
3
1-2 mins
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
French Press
3
8-10 reps
-
5
Zercher Squat (Barbell)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Upright Row (Barbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
7-9 reps
-
9
Plank (Weighted)
3
1-2 mins
-
10
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12-16 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Goblet Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Sit Up
3
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12-16 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Goblet Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Sit Up
3
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12-16 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Goblet Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Sit Up
3
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12-16 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Goblet Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Sit Up
3
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12-16 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Goblet Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Sit Up
3
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12-16 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Goblet Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Sit Up
3
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12-16 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Goblet Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Sit Up
3
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12-16 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Goblet Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Sit Up
3
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Split Squat (Barbell)
2
8-12 reps
-
6
Good Morning
2
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
9
Dragon Flag
2
AMRAP
-
10
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Split Squat (Barbell)
2
8-12 reps
-
6
Good Morning
2
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
9
Dragon Flag
2
AMRAP
-
10
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Split Squat (Barbell)
2
8-12 reps
-
6
Good Morning
2
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
9
Dragon Flag
2
AMRAP
-
10
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Split Squat (Barbell)
2
8-12 reps
-
6
Good Morning
2
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
9
Dragon Flag
2
AMRAP
-
10
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Split Squat (Barbell)
2
8-12 reps
-
6
Good Morning
2
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
9
Dragon Flag
2
AMRAP
-
10
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Split Squat (Barbell)
2
8-12 reps
-
6
Good Morning
2
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
9
Dragon Flag
2
AMRAP
-
10
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Split Squat (Barbell)
2
8-12 reps
-
6
Good Morning
2
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
9
Dragon Flag
2
AMRAP
-
10
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Split Squat (Barbell)
2
8-12 reps
-
6
Good Morning
2
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
9
Dragon Flag
2
AMRAP
-
10
Neck Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Pronation Supination
3
10-15 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Squat (Barbell)
2
8-10 reps
-
6
Leg Curl
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
8
Skull Crusher (Dumbbell)
2
8-10 reps
-
9
Incline Curl (Dumbbell)
2
6-8 reps
-
10
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Pronation Supination
3
10-15 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Squat (Barbell)
2
8-10 reps
-
6
Leg Curl
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
8
Skull Crusher (Dumbbell)
2
8-10 reps
-
9
Incline Curl (Dumbbell)
2
6-8 reps
-
10
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Pronation Supination
3
10-15 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Squat (Barbell)
2
8-10 reps
-
6
Leg Curl
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
8
Skull Crusher (Dumbbell)
2
8-10 reps
-
9
Incline Curl (Dumbbell)
2
6-8 reps
-
10
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Pronation Supination
3
10-15 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Squat (Barbell)
2
8-10 reps
-
6
Leg Curl
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
8
Skull Crusher (Dumbbell)
2
8-10 reps
-
9
Incline Curl (Dumbbell)
2
6-8 reps
-
10
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Pronation Supination
3
10-15 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Squat (Barbell)
2
8-10 reps
-
6
Leg Curl
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
8
Skull Crusher (Dumbbell)
2
8-10 reps
-
9
Incline Curl (Dumbbell)
2
6-8 reps
-
10
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Pronation Supination
3
10-15 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Squat (Barbell)
2
8-10 reps
-
6
Leg Curl
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
8
Skull Crusher (Dumbbell)
2
8-10 reps
-
9
Incline Curl (Dumbbell)
2
6-8 reps
-
10
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Pronation Supination
3
10-15 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Squat (Barbell)
2
8-10 reps
-
6
Leg Curl
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
8
Skull Crusher (Dumbbell)
2
8-10 reps
-
9
Incline Curl (Dumbbell)
2
6-8 reps
-
10
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Pronation Supination
3
10-15 reps
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2
Bench Press (Dumbbell)
3
6-8 reps
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3
Rear Delt Fly (Dumbbell)
2
8-12 reps
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4
Overhead Press (Barbell)
3
6-8 reps
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5
Squat (Barbell)
2
8-10 reps
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6
Leg Curl
3
10-12 reps
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7
Shrug (Barbell)
3
10-12 reps
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8
Skull Crusher (Dumbbell)
2
8-10 reps
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9
Incline Curl (Dumbbell)
2
6-8 reps
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10
Cable Crunch
2
10-12 reps
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Week 1
1 / 8 Weeks
Day 1
1
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
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2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
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3
Pull-Up (Bodyweight)
3 Sets
AMRAP
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4
French Press
3 Sets
8-10 Reps
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5
Zercher Squat (Barbell)
3 Sets
8-10 Reps
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6
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
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7
Upright Row (Barbell)
3 Sets
8-10 Reps
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8
Bicep Curl (EZ Bar)
3 Sets
7-9 Reps
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9
Plank (Weighted)
3 Sets
1-2 mins
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10
Neck Curl
2 Sets
10-20 Reps
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Day 2
1
Reverse Wrist Curl (Barbell)
3 Sets
12-16 Reps
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2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
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3
Dumbbell Row
3 Sets
8-10 Reps
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4
Overhead Press (Barbell)
3 Sets
6-8 Reps
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5
Goblet Squat
3 Sets
8-12 Reps
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6
Hip Thrust (Barbell)
3 Sets
8-10 Reps
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7
Sit Up
3 Sets
10-15 Reps
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8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
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9
Bicep Curl (Barbell)
3 Sets
8-10 Reps
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Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
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2
Chin-Up (Bodyweight)
2 Sets
AMRAP
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3
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
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4
Rack Pull (Barbell)
2 Sets
6-8 Reps
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5
Split Squat (Barbell)
2 Sets
8-12 Reps
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6
Good Morning
2 Sets
10-12 Reps
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7
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
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8
Dip (Bodyweight)
3 Sets
AMRAP
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9
Dragon Flag
2 Sets
AMRAP
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10
Neck Curl
2 Sets
10-15 Reps
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Day 4
1
Wrist Pronation Supination
3 Sets
10-15 Reps
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2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
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4
Overhead Press (Barbell)
3 Sets
6-8 Reps
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5
Squat (Barbell)
2 Sets
8-10 Reps
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6
Leg Curl
3 Sets
10-12 Reps
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7
Shrug (Barbell)
3 Sets
10-12 Reps
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8
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
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9
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
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10
Cable Crunch
2 Sets
10-12 Reps
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