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BoostcampPNG

Baby 3 FULL BODY

by Edje R.
2 athletes joined

Program Description

Full body 3x per week.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 03, 2024 12:37
  • Last Edited
    Jun 26, 2024 01:45

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
-
10
V-Up
2 Sets
-
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
-
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8.5
5
Cable Crossover
4 Sets
10 Reps
@8.5
6
Bench Press (Close Grip)
4 Sets
-
7
Hyperextensions
3 Sets
12 Reps
@8.5