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BoostcampPNG

Succulent Mass 3 Days Full Body

by Posture King

Program Description

I wanted to share the program I'm currently running. After experimenting with various training splits, I've consistently returned to a 3-day-a-week full-body training schedule. If you're reading this, I'm assuming you have a similar preference. I've always believed that the best program is well-designed, easy to commit to, and, above all, fun. Training three days a week allows me to approach each session with greater intensity, and having the weekends off is always a nice bonus. I've substituted traditional squats with hack squats to prioritize quad development and reduce CNS fatigue. Feel free to substitute exercises with alternatives that suit your goals. Here are a few good replacements: Squat > Hack Squat Deadlift > Rack Pull (below the knee) Row > Chest Supported Row Bench > Smith Machine Bench Weight Progression: Increase 5-10 kg per week on compound lifts. Increase 2.5 kg or one additional rep on isolation exercises. If you stall, focus on form and rep quality. For movements with rep ranges, increase the weight once you can hit the upper range of reps for the first two sets. For example, for 3x8-12: 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps I hope you find this program helpful and enjoyable!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 18, 2024 10:07
  • Last Edited
    Nov 11, 2024 11:35

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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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-16 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Chest Fly (Machine)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Hammer Curl
3
8-12 reps
-
6B
Skull Crusher
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6+ reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
-
5B
Hanging Leg Raise
3 Sets
AMRAP
-
6A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6+ Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5A
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
6A
Hammer Curl
3 Sets
8-12 Reps
-
6B
Skull Crusher
3 Sets
8-12 Reps
-
Day 3
1
Hack Squat
3 Sets
6+ Reps
-
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Upright Row (Cable)
3 Sets
8-12 Reps
-
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-