Full Body / 3x week
A 3 day per week program focused on maintaining muscle mass and strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 2 | EZ Bar Skull crusher | 2 | 8–12 reps | @7 |
| 1 | 8–12 reps | @8 | ||
| 3 | Lat Pulldown, Unilateral Machine(DMV Iron) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @7 | ||
| 4 | Glute-Ham Raise (ATLANTIS) | 1 | 8–12 reps | @7.5 |
| 1 | 8–12 reps | @8 | ||
| 5 | Chest Supported Row (PEDULUM) | 2 | 8–10 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @7 |
| 7 | Preacher Curl, High Position (ATLANTIS) | 2 | 8–10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 2 | 5–7 reps | @7.5 |
| 2 | Overhead Press (Barbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 3 | Overhead Triceps Extension (DMV Iron, Nameless) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9.5 | ||
| 4 | Face Pull (DMV Iron) | 1 | 12–15 reps | @8.5 |
| 2 | 12–15 reps | @9 | ||
| 5 | Chest Fly (Plate Loaded, DMV Iron) | 2 | 10–15 reps | @7 |
| 1 | 10–15 reps | @7.5 | ||
| 6 | Reverse Bicep Curl (EZ Bar) | 2 | 10–15 reps | @7.5 |
| 1 | 10–15 reps | @7 | ||
| 7 | Lateral Raise (DMV Iron, Nameless) | 1 | 12–15 reps | @7 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 8–10 reps | @7.5 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | Shrug (Barbell) | 1 | 12–15 reps | @8.5 |
| 1 | 12–15 reps | @9 | ||
| 3 | Kneeling Leg Curl (HAMMER STRENGTH) | 3 | 8–10 reps | @7 |
| 4 | Walking Lunge (Dumbbell) | 1 | 10–12 reps | @8.5 |
| 5 | Chest Press (ATLANTIS) | 3 | 10–12 reps | @8 |
| 6 | Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 7 | Cross Body Triceps Pushdown (DMV Iron) | 2 | 10–15 reps | @7 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body / 3x week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Body / 3x week is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body / 3x week is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
