Chris 3 Day Program

by Luca R.

1 athletes joined

Program Description

.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
40 minutes
Created
Feb 14, 2026 12:27
Last Edited
Feb 18, 2026 10:06

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

10.8%

Hamstrings

10.8%

Glutes

10.8%

Triceps

10.8%

Front Delts

10.8%

Lats

10.8%

Upper Back

10.8%

Chest

5.4%

Biceps

5.4%

Middle Delts

5.4%

Abductors

2.7%

Lower Back

2.7%

Abs

2.7%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

WEEK 9

WEEK 10

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 1

1

Bench Press (Dumbbell)

3

5-8 reps

-

2

Lat Pulldown

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3

5-8 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 3

1

Shoulder Press (Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

Day 2

1

Leg Press (45 Degrees)

3 Sets

5-8 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

5-8 Reps

-

Day 1

1

Bench Press (Dumbbell)

3 Sets

5-8 Reps

-

2

Lat Pulldown

3 Sets

5-8 Reps

-

Day 3

1

Shoulder Press (Machine)

3 Sets

5-8 Reps

-

2

Seated Row (Cable)

3 Sets

5-8 Reps

-