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BoostcampPNG

3 Day GymxHome

by Ashh

Program Description

This workout is good for beginner but also suitable for any fitness level, progressive overload is crucial whether increase the volume (Set or reps) or increase the intensity (Weight). Rest period: 3 minute for compound (6-10 reps), 1 minute for isolation (10-15), you can either increase or decrease the rest period depends on your fitness level.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2024 06:08
  • Last Edited
    Nov 29, 2024 04:19

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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 8
4
Lat Prayer
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Push Up
3
6-10 reps
RPE 7
4
Inverted Row
3
6-10 reps
RPE 7
5
Pike Push Up
3
6-10 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
Bulgarian Split Squat (Bodyweight)
3 Sets
6-10 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
@7
3
Push Up
3 Sets
6-10 Reps
@7
4
Inverted Row
3 Sets
6-10 Reps
@7
5
Pike Push Up
3 Sets
6-10 Reps
@7
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10-15 Reps
@7
Day 1
1
Leg Press
3 Sets
6-10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
10-15 Reps
@8
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@8
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@8
3
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
@8
4
Lat Prayer
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8