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Full body athleticism 3 days a week

by Aaron B.

Program Description

Unlock your potential with this dynamic 4-week program designed to enhance your full-body athleticism. Committing just three days a week, you’ll engage in a balanced mix of strength, agility, and endurance workouts that challenge every muscle group. Each session is crafted to boost your performance, improve functional fitness, and elevate your overall athletic ability. Get ready to push your limits and achieve results that translate into real-world strength and agility!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2026 10:38
  • Last Edited
    Feb 01, 2026 10:39
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Upper Back
11.8%
Chest
11.8%
Hamstrings
11%
Triceps
11%
Quadriceps
9.3%
Glutes
9.3%
Lats
9.3%
Biceps
4.6%
Adductors
3.4%
Abs
3.4%
Middle Delts
2.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Pec Deck (Machine)
4
10-12 reps
RPE 5-7
4
Leg Curl
2
6-8 reps
RPE 5-7
5
Arnold Press
3
10-12 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Pec Deck (Machine)
4
10-12 reps
RPE 5-7
4
Leg Curl
2
6-8 reps
RPE 5-7
5
Arnold Press
3
10-12 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Pec Deck (Machine)
4
10-12 reps
RPE 5-7
4
Leg Curl
2
6-8 reps
RPE 5-7
5
Arnold Press
3
10-12 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Pec Deck (Machine)
4
10-12 reps
RPE 5-7
4
Leg Curl
2
6-8 reps
RPE 5-7
5
Arnold Press
3
10-12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 5-7
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 5-7
3
Wide Grip Lat Pulldown
3
12-15 reps
RPE 5-7
4
Zercher Deadlift
3
4-6 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 5-7
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 5-7
3
Wide Grip Lat Pulldown
3
12-15 reps
RPE 5-7
4
Zercher Deadlift
3
4-6 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 5-7
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 5-7
3
Wide Grip Lat Pulldown
3
12-15 reps
RPE 5-7
4
Zercher Deadlift
3
4-6 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 5-7
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 5-7
3
Wide Grip Lat Pulldown
3
12-15 reps
RPE 5-7
4
Zercher Deadlift
3
4-6 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 5-7
2
Push Up
6
8-10 reps
RPE 5-6
3
Cable Low Row
4
10-12 reps
RPE 5-7
4
KB Wind Mill
3
8-10 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 5-7
2
Push Up
6
8-10 reps
RPE 5-6
3
Cable Low Row
4
10-12 reps
RPE 5-7
4
KB Wind Mill
3
8-10 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 5-7
2
Push Up
6
8-10 reps
RPE 5-6
3
Cable Low Row
4
10-12 reps
RPE 5-7
4
KB Wind Mill
3
8-10 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 5-7
2
Push Up
6
8-10 reps
RPE 5-6
3
Cable Low Row
4
10-12 reps
RPE 5-7
4
KB Wind Mill
3
8-10 reps
RPE 5-7
Week 1
1 / 4 Weeks
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
@5-7
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
@5-7
4
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@5-7
@5-7
5
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@5-7
@5-7
@5-7
4
Zercher Deadlift
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
@5-7
2
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5-6
@5-6
@5-6
@5-6
@5-6
@5-6
3
Cable Low Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
@5-7
4
KB Wind Mill
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5-7
@5-7
@5-7