Joyce’s 3x Day Full Body Workout (Leg Focused)

Program Description

Fases do Programa (Modelos de Periodização) 🟦 Semanas 1–4 – Hipertrofia (RIR 2–3) • Exercícios principais: Mais repetições, cargas moderadas • Isolamentos: Progressão dupla (aumenta repetições e depois carga) • Semana 4 = Deload 🟧 Semanas 5–8 – Força (RIR 1–2) • Exercícios principais: Menos repetições, cargas mais pesadas • Isolamentos: Manter volume, aumentar carga • Semana 8 = Deload 🟥 Semanas 9–12 – Intensidade Máxima (RIR 0–1) • Exercícios principais: Repetições baixas, alta intensidade • Isolamentos: Volume moderado/alto • Semana 12 = Deload ou Teste de Carga Máxima (3–5 reps ou PR de repetições) ⸻ Notas Importantes • Progressão: Adicione ~2,5 kg (5 lbs) por semana nos exercícios com barra, caso esteja com boa recuperação. • Semanas de Deload: Reduza volume (1–2 séries), diminua a carga em ~10–15% e mantenha RIR de 3 ou mais. • Cardio Opcional: 2x por semana, caminhada inclinada ou cardio leve após o treino (20–30 minutos). 🏋️ Como fazer Wave Loading? (Passo a Passo) 1. Escolha uma faixa de repetições • Força: 3–5 reps • Força e hipertrofia: 4–6 ou 6–8 reps • Hipertrofia: 8–12 reps 2. Comece com uma carga moderada Escolha um peso que permita completar o máximo da faixa de repetições em todas as séries, com 2 a 3 repetições em reserva (RIR). Exemplo (faixa 3–5 reps): • Semana 1: 82 kg (180 lbs), 3 séries de 5 reps 3. Progrida semanalmente Aumente a carga em 2,5 kg (ou 5 lbs) por semana e reduza 1 repetição por série. Exemplo: • Semana 2: 84 kg (185 lbs), 3x4 • Semana 3: 86 kg (190 lbs), 3x3 4. Semana de deload (descarga) Na 4ª semana, reduza o volume e a carga (volte ao peso da 1ª semana e faça menos séries ou reps). • Semana 4: 82 kg, 2x3 (deload) 5. Inicie uma nova onda Retorne com repetições mais altas e carga ligeiramente maior do que na 1ª semana.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 20, 2025 07:00
Last Edited
May 20, 2025 09:39

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 1

Squat (Barbell)

5-8 reps

82%

Romanian Deadlift (Barbell)

8-10 reps

82%

Incline Bench Press (Dumbbell)

8-12 reps

82%

Seated Overhead Press (Dumbbell)

10-12 reps

82%

Seated Calf Raise

12-15 reps

82%

Plank

1 mins

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Cable Crunch

12-15 reps

Calf Raise (Leg Press)

12-15 reps

82%

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 2

Deadlift (Barbell)

3-6 reps

82%

Zercher Front-Foot Elevated Split Squat

8-10 reps

82%

Lat Pulldown

8-12 reps

82%

Barbell Row

10-12 reps

82%

Standing Calf Raise

12-15 reps

82%

Cable Crunch

12-15 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

6-10 reps

82%

Walking Lunge

12-15 reps

Bench Press (Barbell)

6-10 reps

82%

One Arm Lateral Raise (Cable)

15-20 reps

82%

Face Pull

15-20 reps

82%

Leg Raise (Captain's Chair)

15-20 reps

Day 3

Front Squat (Barbell)

3 Sets

6-10 Reps

82%

Walking Lunge

3 Sets

12-15 Reps

Bench Press (Barbell)

3 Sets

6-10 Reps

82%

One Arm Lateral Raise (Cable)

3 Sets

15-20 Reps

82%

Face Pull

3 Sets

15-20 Reps

82%

Leg Raise (Captain's Chair)

3 Sets

15-20 Reps

Day 1

Squat (Barbell)

3 Sets

5-8 Reps

82%

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

82%

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

82%

Seated Overhead Press (Dumbbell)

3 Sets

10-12 Reps

82%

Seated Calf Raise

3 Sets

12-15 Reps

82%

Plank

3 Sets

1 mins

Day 2

Deadlift (Barbell)

3 Sets

3-6 Reps

82%

Zercher Front-Foot Elevated Split Squat

3 Sets

8-10 Reps

82%

Lat Pulldown

3 Sets

8-12 Reps

82%

Barbell Row

3 Sets

10-12 Reps

82%

Cable Crunch

3 Sets

12-15 Reps

Calf Raise (Leg Press)

3 Sets

12-15 Reps

82%