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Minimalist 3 Day Full Body

by Mark M.

Program Description

Unlock your strength with the Minimalist 3 Day Full Body program, designed for those who want maximum results with minimal time commitment. Over the course of 9 weeks, you’ll engage in efficient, full-body workouts three times a week, focusing on compound movements that build muscle and enhance functional fitness. Perfect for busy schedules, this program emphasizes progressive overload to ensure continuous improvement. Get ready to transform your physique and boost your performance with a straightforward approach that fits seamlessly into your lifestyle.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2026 12:37
  • Last Edited
    Mar 30, 2026 12:27
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Triceps
11.8%
Front Delts
10.3%
Glutes
8.8%
Lats
8.8%
Upper Back
8.8%
Quadriceps
8.8%
Biceps
7.4%
Chest
5.9%
Middle Delts
5.9%
Calves
2.9%
Abs
2.9%
Lower Back
1.5%
Forearms
1.5%
Adductors
1.5%
Rear Delts
1.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Cable Low Row
2
4-6 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
4-6 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
2
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Dip (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Cable Low Row
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9