Program Description
**3 Day Full Body + 1 Day Optional** is a comprehensive 12-week program designed for intermediate lifters looking to build strength and muscle through a balanced approach. With workouts scheduled three days a week, plus an optional fourth day, you'll engage in a variety of exercises targeting all major muscle groups using a full gym setup. Each session lasts about 90 minutes and incorporates a mix of compound and isolation movements, ensuring a well-rounded training experience that promotes hypertrophy and power. Get ready to transform your physique and enhance your lifting performance!
Program Overview
- LevelIntermediate
- GoalMuscle, Strength
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 23, 2026 03:14
- Last EditedMar 30, 2026 09:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.7%
Biceps
11.5%
Front Delts
10.7%
Lats
10.3%
Chest
9.4%
Upper Back
7.7%
Quadriceps
5.1%
Glutes
5.1%
Hamstrings
5.1%
Abs
3.8%
Forearms
3.8%
Middle Delts
2.6%
Rear Delts
2.6%
Adductors
1.3%
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
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
3B
Chest Fly (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9
3A
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
3B
Straight Arm Pulldown
3
8-15 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
3-6 Reps
@8
2A
Bench Press (Barbell)4 Sets
6-10 Reps
@8
2B
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
@7.5
3
Chest Supported Row (Machine)4 Sets
6-12 Reps
@8
4
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
@7.5
Day 2
1A
Overhead Press (Barbell)3 Sets
6-10 Reps
@8
1B
Hammer Curl (Dumbbell)3 Sets
6-12 Reps
@8
2
Pull-Up (Weighted)5 Sets
3-8 Reps
@8
3A
Tricep Pushdown (Cable)3 Sets
8-15 Reps
@8
3B
Chest Fly (Cable)3 Sets
8-15 Reps
@8
Day 3
1
Deadlift (Barbell)3 Sets
3-6 Reps
@8
2A
Incline Bench Press (Barbell)4 Sets
6-10 Reps
@8
2B
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
@9
3A
Tricep Extension (Cable)3 Sets
8-15 Reps
@7.5
3B
Straight Arm Pulldown3 Sets
8-15 Reps
@7.5