Program Description
To gain balance with a focus on chest for a 3 day split for those that are time poor
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 27, 2025 11:56
- Last EditedJul 14, 2025 08:05
Summary
Unlock your strength with the Full-Body 3 Day Chest Focus program, designed to sculpt your chest while enhancing overall muscle balance. Over 12 weeks, you'll engage in a well-rounded routine that includes compound lifts like the Barbell Squat and Dumbbell Bench Press, complemented by targeted exercises such as the Pec Deck and Incline Chest Fly. Train three times a week in a full gym setting, and watch as your strength and muscle definition transform. Get ready to push your limits and achieve the physique you've always wanted!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
4
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 7.5
3
Wide Grip Pull-Up
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)4 Sets
8 Reps
-
2
Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Pec Deck (Machine)3 Sets
12 Reps
-
4
Incline Chest Fly (Dumbbell)3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6
Push Up3 Sets
12 Reps
@10
Day 2
1
Deadlift (Barbell)4 Sets
8 Reps
@7
2
Dumbbell Row4 Sets
8 Reps
@7.5
3
Wide Grip Pull-Up3 Sets
12 Reps
-
4
Face Pull3 Sets
10 Reps
-
5
Chest Fly (Cable)3 Sets
12 Reps
-
6
Bicycle Crunch3 Sets
20 Reps
-
Day 1
1
Bench Press (Dumbbell)4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@7
3
Dip (Bodyweight)3 Sets
12 Reps
-
4
Squat (Barbell)4 Sets
10 Reps
@8
5
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
-
6
Plank3 Sets
1 mins
-