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BoostcampPNG

3 Day full body high volume

by Bertoni Lee
2 athletes joined

Program Description

targets the 12–20 sets per muscle group "sweet spot" by increasing the number of movements per session and incorporating specialized volume blocks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 25, 2026 10:02
  • Last Edited
    Mar 03, 2026 07:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Quadriceps
10%
Hamstrings
10%
Triceps
9.5%
Front Delts
8.7%
Biceps
8.7%
Glutes
8.5%
Lats
7%
Chest
6.5%
Abs
5.5%
Calves
4%
Middle Delts
3.7%
Forearms
3%
Lower Back
1.5%
Adductors
1%
Abductors
1%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
4
10-12 reps
-
8
Pull-Up (Weighted)
4
6-8 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
4
10-12 reps
-
8
Pull-Up (Weighted)
4
6-8 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
4
10-12 reps
-
8
Pull-Up (Weighted)
4
6-8 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
4
10-12 reps
-
8
Pull-Up (Weighted)
4
6-8 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
4
10-12 reps
-
8
Pull-Up (Weighted)
4
6-8 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
4
10-12 reps
-
8
Pull-Up (Weighted)
4
6-8 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
4
10-12 reps
-
8
Pull-Up (Weighted)
4
6-8 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
8-12 reps
-
-
2
Bench Press (Barbell)
1
3
3-5 reps
8-10 reps
-
-
3
Deadlift (Barbell)
3
5 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
4
10-12 reps
-
8
Pull-Up (Weighted)
4
6-8 reps
-
9
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Calf Raise (Leg Press)
4
15-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
9
Face Pull
3
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Calf Raise (Leg Press)
4
15-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
9
Face Pull
3
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Calf Raise (Leg Press)
4
15-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
9
Face Pull
3
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Calf Raise (Leg Press)
4
15-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
9
Face Pull
3
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Calf Raise (Leg Press)
4
15-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
9
Face Pull
3
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Calf Raise (Leg Press)
4
15-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
9
Face Pull
3
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Calf Raise (Leg Press)
4
15-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
9
Face Pull
3
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-15 reps
-
2
Leg Extension
3
15-20 reps
-
3
Calf Raise (Leg Press)
4
15-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cuffed Behind-The-Back Lateral Raise
4
15-20 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
12-15 reps
-
9
Face Pull
3
15-20 reps
-
10
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Seated Row (Cable)
4
8-12 reps
-
8
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
9
Dip (Weighted)
3
8-12 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Seated Row (Cable)
4
8-12 reps
-
8
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
9
Dip (Weighted)
3
8-12 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Seated Row (Cable)
4
8-12 reps
-
8
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
9
Dip (Weighted)
3
8-12 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Seated Row (Cable)
4
8-12 reps
-
8
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
9
Dip (Weighted)
3
8-12 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Seated Row (Cable)
4
8-12 reps
-
8
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
9
Dip (Weighted)
3
8-12 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Seated Row (Cable)
4
8-12 reps
-
8
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
9
Dip (Weighted)
3
8-12 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Seated Row (Cable)
4
8-12 reps
-
8
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
9
Dip (Weighted)
3
8-12 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Seated Row (Cable)
4
8-12 reps
-
8
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
9
Dip (Weighted)
3
8-12 reps
-
10
CABLE SIDE BEND
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
8-12 Reps
-
-
2
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
8-10 Reps
-
-
3
Deadlift (Barbell)
3 Sets
5 Reps
-
4
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
7
Standing Calf Raise
4 Sets
10-12 Reps
-
8
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
9
Cable Crunch
3 Sets
12-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
2
Leg Extension
3 Sets
15-20 Reps
-
3
Calf Raise (Leg Press)
4 Sets
15-20 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
-
5
Chest Fly (Machine)
3 Sets
12-15 Reps
-
6
Cuffed Behind-The-Back Lateral Raise
4 Sets
15-20 Reps
-
7
Bicep Curl (Machine)
3 Sets
12-15 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
9
Face Pull
3 Sets
15-20 Reps
-
10
Cable Crunch
3 Sets
12-15 Reps
-
Day 3
1
Leg Press
4 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Single Leg Press
3 Sets
10-12 Reps
-
4
Upright Row (Barbell)
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Lying Leg Curl
3 Sets
12-15 Reps
-
7
Seated Row (Cable)
4 Sets
8-12 Reps
-
8
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
-
9
Dip (Weighted)
3 Sets
8-12 Reps
-
10
CABLE SIDE BEND
3 Sets
15-20 Reps
-