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BoostcampPNG

Full Body 3 days per week

by eliot J.
6 athletes joined

Program Description

Build muscle and gain strength during exam season

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 06, 2024 11:12
  • Last Edited
    Jun 18, 2025 12:47

Summary

Unlock your strength with this comprehensive 12-week Full Body program, designed for three days of efficient training each week. Target all major muscle groups through a blend of barbell, dumbbell, and bodyweight exercises, including Romanian Deadlifts, Overhead Presses, and Dips. Each session incorporates supersets to maximize your workout intensity and results, ensuring you build muscle and improve endurance. Get ready to transform your physique and boost your performance with a structured plan that fits seamlessly into your schedule!
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4.8 Stars with 10, 000+ Ratings
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
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Hamstring Curl
2
-
5
Hammer Curl
3
-
6
Dip (Bodyweight)
3
-
7
Standing Calf Raise
3
-
8
Upright Row (Barbell)
3
-
9
Dumbbell Bench Pullover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
-
-
2
Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Reverse Pec Deck
3
-
7
Pec Deck (Machine)
3
-
8
French Press
3
-
9
Upright Row (Barbell)
3
-
10
Hammer Curl
3
-
11
Wrist Curls
3
-
Week 1
1 / 12 Weeks
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Hamstring Curl
2 Sets
-
5
Hammer Curl
3 Sets
-
6
Dip (Bodyweight)
3 Sets
-
7
Standing Calf Raise
3 Sets
-
8
Upright Row (Barbell)
3 Sets
-
9
Dumbbell Bench Pullover
3 Sets
-
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Hamstring Curl
2 Sets
-
5
Hammer Curl
3 Sets
-
6
Dip (Bodyweight)
3 Sets
-
7
Standing Calf Raise
3 Sets
-
8
Upright Row (Barbell)
3 Sets
-
9
Dumbbell Bench Pullover
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
-
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Barbell Row
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Reverse Pec Deck
3 Sets
-
7
Pec Deck (Machine)
3 Sets
-
8
French Press
3 Sets
-
9
Upright Row (Barbell)
3 Sets
-
10
Hammer Curl
3 Sets
-
11
Wrist Curls
3 Sets
-