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BoostcampPNG

Faz Wizard 3 day full body hypertrophy

by WB
29 athletes joined

Program Description

Full body program based on Faz's heavy/light/medium philosophy

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 23, 2024 06:32
  • Last Edited
    Sep 05, 2025 08:00

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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Quadriceps
10.3%
Front Delts
9.8%
Hamstrings
9.8%
Chest
9.3%
Biceps
8.8%
Middle Delts
8.8%
Glutes
7.7%
Upper Back
6.7%
Lats
6.7%
Abs
2.6%
Lower Back
2.1%
Forearms
1.5%
Adductors
1%
Rear Delts
0.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Dip (Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Dip (Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Dip (Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Dip (Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Dip (Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Dip (Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
-
3
Squat (Barbell)
3
5 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Dip (Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Prayer
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Prayer
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Prayer
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Prayer
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Prayer
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Prayer
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Prayer
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Stokje)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Stokje)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Stokje)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Stokje)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Stokje)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Stokje)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Stokje)
3
12 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Chin-Up (Weighted)
3 Sets
-
3
Squat (Barbell)
3 Sets
5 Reps
-
4
Stiff Leg Deadlift
3 Sets
8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
7
Seated Dip (Machine)
3 Sets
5 Reps
-
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
-
2
Lat Prayer
3 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Overhead Press (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
7
Tricep Pushdown (Stokje)
3 Sets
12 Reps
-