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Full Body / 3x week

by Marshall H&P

Program Description

Strength training program aimed at maintaining muscle mass and strength. There is a careful balance of RPE so each muscle group is essentially getting one day of hard effort, moderate effort, and relatively light effort. This is to help manage fatigue so you can save energy in case you’re cutting, trying other activities, or just in cruise control until your next hypertrophy block. This is also why leg work is minimal - plus, it allows you to save those legs for that extra cardio should you be cutting.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 24, 2025 11:50
  • Last Edited
    Jul 25, 2025 12:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
EZ Bar Skull crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Lat Pulldown, Unilateral Machine(DMV Iron)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 7
4
Glute-Ham Raise (ATLANTIS)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Chest Supported Row (PEDULUM)
2
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
7
Preacher Curl, High Position (ATLANTIS)
2
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
EZ Bar Skull crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Lat Pulldown, Unilateral Machine(DMV Iron)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 7
4
Glute-Ham Raise (ATLANTIS)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Chest Supported Row (PEDULUM)
2
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
7
Preacher Curl, High Position (ATLANTIS)
2
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
EZ Bar Skull crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Lat Pulldown, Unilateral Machine(DMV Iron)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 7
4
Glute-Ham Raise (ATLANTIS)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Chest Supported Row (PEDULUM)
2
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
7
Preacher Curl, High Position (ATLANTIS)
2
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
EZ Bar Skull crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Lat Pulldown, Unilateral Machine(DMV Iron)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 7
4
Glute-Ham Raise (ATLANTIS)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Chest Supported Row (PEDULUM)
2
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
7
Preacher Curl, High Position (ATLANTIS)
2
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
EZ Bar Skull crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Lat Pulldown, Unilateral Machine(DMV Iron)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 7
4
Glute-Ham Raise (ATLANTIS)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Chest Supported Row (PEDULUM)
2
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
7
Preacher Curl, High Position (ATLANTIS)
2
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
EZ Bar Skull crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Lat Pulldown, Unilateral Machine(DMV Iron)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 7
4
Glute-Ham Raise (ATLANTIS)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Chest Supported Row (PEDULUM)
2
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
7
Preacher Curl, High Position (ATLANTIS)
2
8-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 7.5
2
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Overhead Triceps Extension (DMV Iron, Nameless)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Face Pull (DMV Iron)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Chest Fly (Plate Loaded, DMV Iron)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 7.5
RPE 7
7
Lateral Raise (DMV Iron, Nameless)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 7.5
2
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Overhead Triceps Extension (DMV Iron, Nameless)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Face Pull (DMV Iron)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Chest Fly (Plate Loaded, DMV Iron)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 7.5
RPE 7
7
Lateral Raise (DMV Iron, Nameless)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 7.5
2
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Overhead Triceps Extension (DMV Iron, Nameless)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Face Pull (DMV Iron)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Chest Fly (Plate Loaded, DMV Iron)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 7.5
RPE 7
7
Lateral Raise (DMV Iron, Nameless)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 7.5
2
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Overhead Triceps Extension (DMV Iron, Nameless)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Face Pull (DMV Iron)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Chest Fly (Plate Loaded, DMV Iron)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 7.5
RPE 7
7
Lateral Raise (DMV Iron, Nameless)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 7.5
2
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Overhead Triceps Extension (DMV Iron, Nameless)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Face Pull (DMV Iron)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Chest Fly (Plate Loaded, DMV Iron)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 7.5
RPE 7
7
Lateral Raise (DMV Iron, Nameless)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 7.5
2
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Overhead Triceps Extension (DMV Iron, Nameless)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Face Pull (DMV Iron)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Chest Fly (Plate Loaded, DMV Iron)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 7.5
RPE 7
7
Lateral Raise (DMV Iron, Nameless)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Kneeling Leg Curl (HAMMER STRENGTH)
3
8-10 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10-12 reps
RPE 8.5
5
Chest Press (ATLANTIS)
3
10-12 reps
RPE 8
6
Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Cross Body Triceps Pushdown (DMV Iron)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Kneeling Leg Curl (HAMMER STRENGTH)
3
8-10 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10-12 reps
RPE 8.5
5
Chest Press (ATLANTIS)
3
10-12 reps
RPE 8
6
Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Cross Body Triceps Pushdown (DMV Iron)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Kneeling Leg Curl (HAMMER STRENGTH)
3
8-10 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10-12 reps
RPE 8.5
5
Chest Press (ATLANTIS)
3
10-12 reps
RPE 8
6
Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Cross Body Triceps Pushdown (DMV Iron)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Kneeling Leg Curl (HAMMER STRENGTH)
3
8-10 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10-12 reps
RPE 8.5
5
Chest Press (ATLANTIS)
3
10-12 reps
RPE 8
6
Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Cross Body Triceps Pushdown (DMV Iron)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Kneeling Leg Curl (HAMMER STRENGTH)
3
8-10 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10-12 reps
RPE 8.5
5
Chest Press (ATLANTIS)
3
10-12 reps
RPE 8
6
Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Cross Body Triceps Pushdown (DMV Iron)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Kneeling Leg Curl (HAMMER STRENGTH)
3
8-10 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10-12 reps
RPE 8.5
5
Chest Press (ATLANTIS)
3
10-12 reps
RPE 8
6
Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Cross Body Triceps Pushdown (DMV Iron)
2
10-15 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
EZ Bar Skull crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
3
Lat Pulldown, Unilateral Machine(DMV Iron)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@7
4
Glute-Ham Raise (ATLANTIS)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
5
Chest Supported Row (PEDULUM)
2 Sets
8-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
7
Preacher Curl, High Position (ATLANTIS)
2 Sets
8-10 Reps
@7.5
Day 2
1
High Bar Squat (Barbell)
2 Sets
5-7 Reps
@7.5
2
Overhead Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Overhead Triceps Extension (DMV Iron, Nameless)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Face Pull (DMV Iron)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
5
Chest Fly (Plate Loaded, DMV Iron)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@7.5
6
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7.5
@7
7
Lateral Raise (DMV Iron, Nameless)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 3
1
Barbell Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@7.5
@8.5
2
Shrug (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@9
3
Kneeling Leg Curl (HAMMER STRENGTH)
3 Sets
8-10 Reps
@7
4
Walking Lunge (Dumbbell)
1 Set
10-12 Reps
@8.5
5
Chest Press (ATLANTIS)
3 Sets
10-12 Reps
@8
6
Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
7
Cross Body Triceps Pushdown (DMV Iron)
2 Sets
10-15 Reps
@7