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3 days a week beginner body transformation plan

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Program Description

Transform your body with this comprehensive 12-week beginner program designed for those ready to make a change. Comprising three workouts each week, this plan focuses on building strength and endurance through a mix of foundational exercises, including bench presses, squats, and deadlifts. Each session is structured to maximize your gains while ensuring proper recovery, making it perfect for newcomers to the gym. Get ready to see results as you commit to this engaging and effective training regimen!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 27, 2025 10:32
  • Last Edited
    Oct 29, 2025 07:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.6%
Glutes
15.3%
Hamstrings
10.2%
Front Delts
6.8%
Chest
6.5%
Triceps
6.5%
Lats
5.9%
Upper Back
5.2%
Biceps
4.6%
Middle Delts
4.4%
Abductors
3.9%
Calves
3.3%
Abs
3.1%
Adductors
3.1%
Lower Back
3.1%
Forearms
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9.5
4
Squat (Barbell)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9.5
2
Barbell Row
3
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 9.5
4
Hack Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@9.5
4
Squat (Barbell)
4 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@9.5
2
Barbell Row
3 Sets
10 Reps
@9.5
3
Deadlift (Barbell)
4 Sets
8 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
Day 3
1
Leg Press
3 Sets
10-15 Reps
@10
2
Squat (Barbell)
3 Sets
8-10 Reps
@8
3
Seated Calf Raise
3 Sets
12-15 Reps
@9.5
4
Hack Squat
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Hip Abductor (Machine)
3 Sets
12 Reps
@7.5