Full body 3x
Transform your strength and endurance with 18 weeks of full-body workouts—get ready to feel powerful and unstoppable, three times a week!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 1B | Incline Curl (Dumbbell) | 3 | 8 reps |
| 2 | Lat Pulldown | 3 | 8 reps |
| Superset | |||
| 3A | Chest Fly (Cable) | 3 | 8 reps |
| 3B | Bayesian Curl | 3 | 8 reps |
| Superset | |||
| 4A | Lateral Raise (Cable) | 3 | 8 reps |
| 4B | Tricep Extension (Cable) | 3 | 8 reps |
| 5 | Leg Extension | 3 | 8 reps |
| 6 | Standing Calf Raise | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Row (Cable) | 3 | 8 reps |
| 1B | Single Arm Tricep Extension (Cable) | 3 | 8 reps |
| Superset | |||
| 2A | Single Arm Iso Row | 3 | 8 reps |
| 2B | Overhead Tricep Extension (Cable) | 3 | 8 reps |
| 3 | Incline Chest Press (Machine) | 3 | 8 reps |
| Superset | |||
| 4A | Hammer Curl | 3 | 8 reps |
| 4B | Rear Delt Fly (Dumbbell) | 3 | 8 reps |
| 5 | Single Leg Press | 3 | 8 reps |
| 6 | Lying Leg Curl | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 8 reps |
| 2 | Standing Calf Raise | 3 | 8 reps |
| Superset | |||
| 3A | Shoulder Press (Plate Loaded) | 3 | 8 reps |
| 3B | Tricep Extension (Machine) | 3 | 8 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 4B | Bicep Curl (Machine) | 3 | 8 reps |
| 5 | Wide Grip Pull-Up | 3 | 8 reps |
| Superset | |||
| 6A | Rear Delt Fly (Cable) | 3 | 8 reps |
| 6B | Pec Deck (Machine) | 3 | 8 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full body 3x is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full body 3x is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full body 3x is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
