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!
Muscle Engagement
Front
Back
MuscleSet
Chest
21%
Front Delts
12.8%
Triceps
11.7%
Quadriceps
9.1%
Upper Back
7.6%
Glutes
7.2%
Abs
6.8%
Hamstrings
5.2%
Lats
5%
Middle Delts
4.9%
Adductors
2.6%
Rear Delts
2.4%
Biceps
2.3%
Lower Back
1.3%
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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
-