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Program - Victoria Full body 3x

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Program Description

Disks

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 07, 2025 06:02
  • Last Edited
    Sep 07, 2025 08:35

Summary

Experience a comprehensive full-body workout with the Victoria Full Body 3x program, designed to transform your fitness in just 4 weeks. Committing to three sessions per week, you'll engage in a balanced mix of machine, barbell, and dumbbell exercises targeting all major muscle groups. Each workout is structured to maximize strength and endurance, ensuring you build muscle while enhancing overall fitness. Get ready to elevate your training and achieve your goals with this dynamic program!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.6%
Hamstrings
12.3%
Quadriceps
12.3%
Abs
9.9%
Upper Back
6.3%
Front Delts
6.3%
Chest
5.2%
Triceps
5.2%
Middle Delts
5.2%
Lats
4.7%
Abductors
4.5%
Adductors
4.5%
Lower Back
3.7%
Biceps
3.7%
Rear Delts
3.1%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Chin-Up (Assisted)
2
12+ reps
-
4
Hip Adductor (Machine)
3
15+ reps
-
5
Hip Abductor (Machine)
3
15+ reps
-
6
Bicep Curl (Cable)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Chin-Up (Assisted)
2
12+ reps
-
4
Hip Adductor (Machine)
3
15+ reps
-
5
Hip Abductor (Machine)
3
15+ reps
-
6
Bicep Curl (Cable)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Chin-Up (Assisted)
2
12+ reps
-
4
Hip Adductor (Machine)
3
15+ reps
-
5
Hip Abductor (Machine)
3
15+ reps
-
6
Bicep Curl (Cable)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Chin-Up (Assisted)
2
12+ reps
-
4
Hip Adductor (Machine)
3
15+ reps
-
5
Hip Abductor (Machine)
3
15+ reps
-
6
Bicep Curl (Cable)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Fly (Dumbbell)
2
15+ reps
-
3
Lateral Raise (Machine)
2
15+ reps
-
4
Hip Thrust (Machine)
2
10+ reps
-
5
Reverse Pec Deck
2
15+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
7
Lunge (Dumbbell)
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Fly (Dumbbell)
2
15+ reps
-
3
Lateral Raise (Machine)
2
15+ reps
-
4
Hip Thrust (Machine)
2
10+ reps
-
5
Reverse Pec Deck
2
15+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
7
Lunge (Dumbbell)
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Fly (Dumbbell)
2
15+ reps
-
3
Lateral Raise (Machine)
2
15+ reps
-
4
Hip Thrust (Machine)
2
10+ reps
-
5
Reverse Pec Deck
2
15+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
7
Lunge (Dumbbell)
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8+ reps
12+ reps
-
-
2
Pec Fly (Dumbbell)
2
15+ reps
-
3
Lateral Raise (Machine)
2
15+ reps
-
4
Hip Thrust (Machine)
2
10+ reps
-
5
Reverse Pec Deck
2
15+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
7
Lunge (Dumbbell)
2
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Bench Press (Dumbbell)
2
15+ reps
-
3
Chest Supported Row (Machine)
2
12+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Leg Extension
3
10+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Bench Press (Dumbbell)
2
15+ reps
-
3
Chest Supported Row (Machine)
2
12+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Leg Extension
3
10+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Bench Press (Dumbbell)
2
15+ reps
-
3
Chest Supported Row (Machine)
2
12+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Leg Extension
3
10+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Bench Press (Dumbbell)
2
15+ reps
-
3
Chest Supported Row (Machine)
2
12+ reps
-
4
Single-Leg Leg Curl
3
10+ reps
-
5
Leg Extension
3
10+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Week 1
1 / 4 Weeks
Day 3
1
Leg Press
2 Sets
12+ Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
15+ Reps
-
3
Chest Supported Row (Machine)
2 Sets
12+ Reps
-
4
Single-Leg Leg Curl
3 Sets
10+ Reps
-
5
Leg Extension
3 Sets
10+ Reps
-
6
Abs Crunch (Weighted)
3 Sets
20+ Reps
-
Day 1
1
Hack Squat
2 Sets
10+ Reps
-
2
Shoulder Press (Machine)
2 Sets
15+ Reps
-
3
Chin-Up (Assisted)
2 Sets
12+ Reps
-
4
Hip Adductor (Machine)
3 Sets
15+ Reps
-
5
Hip Abductor (Machine)
3 Sets
15+ Reps
-
6
Bicep Curl (Cable)
2 Sets
12+ Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12+ Reps
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8+ Reps
12+ Reps
-
-
2
Pec Fly (Dumbbell)
2 Sets
15+ Reps
-
3
Lateral Raise (Machine)
2 Sets
15+ Reps
-
4
Hip Thrust (Machine)
2 Sets
10+ Reps
-
5
Reverse Pec Deck
2 Sets
15+ Reps
-
6
Abs Crunch (Weighted)
3 Sets
20+ Reps
-
7
Lunge (Dumbbell)
2 Sets
20+ Reps
-