Fullbody 3x

by Andreas E.

8 athletes joined

Program Description

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Feb 18, 2024 04:22
Last Edited
Jun 18, 2025 11:11

Summary

Unlock your full potential with the Fullbody 3x program, a comprehensive 5-week training plan designed for those looking to build strength and muscle across all major muscle groups. Committing just three days a week, you'll engage in a mix of dynamic and linear progression workouts, featuring exercises like the Belt Squat, Seated Hamstring Curl, and Assisted Pull-Up. Each session is structured to challenge your limits while ensuring balanced development, making it perfect for both beginners and seasoned lifters alike. Get ready to transform your physique and elevate your fitness game!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Seated Hamstring Curl

10 reps

RPE 8

Belt Squat

8 reps

RPE 7

Pull-Up (Assisted)

RPE 7

Chest Press (Machine)

RPE 7

Lateral Raise (Machine)

RPE 8

Abs Crunch (Weighted)

Day 1

Seated Hamstring Curl

10 reps

RPE 8

Belt Squat

8 reps

RPE 7

Pull-Up (Assisted)

RPE 7

Chest Press (Machine)

RPE 7

Lateral Raise (Machine)

RPE 8

Abs Crunch (Weighted)

Day 1

Seated Hamstring Curl

10 reps

RPE 8

Belt Squat

8 reps

RPE 7

Pull-Up (Assisted)

RPE 7

Chest Press (Machine)

RPE 7

Lateral Raise (Machine)

RPE 8

Abs Crunch (Weighted)

Day 1

Seated Hamstring Curl

10 reps

RPE 8

Belt Squat

8 reps

RPE 7

Pull-Up (Assisted)

RPE 7

Chest Press (Machine)

RPE 7

Lateral Raise (Machine)

RPE 8

Abs Crunch (Weighted)

Day 1

Seated Hamstring Curl

10 reps

RPE 8

Belt Squat

8 reps

RPE 7

Pull-Up (Assisted)

RPE 7

Chest Press (Machine)

RPE 7

Lateral Raise (Machine)

RPE 8

Abs Crunch (Weighted)

Day 2

Shoulder Press (Machine)

Romanian Deadlift (Barbell)

Reverse Pec Deck

Bicep Curl (Dumbbell)

Hammer Curl

RPE 10

Toe Press

RPE 9

Day 2

Shoulder Press (Machine)

Romanian Deadlift (Barbell)

Reverse Pec Deck

Bicep Curl (Dumbbell)

Hammer Curl

RPE 10

Toe Press

RPE 9

Day 2

Shoulder Press (Machine)

Romanian Deadlift (Barbell)

Reverse Pec Deck

Bicep Curl (Dumbbell)

Hammer Curl

RPE 10

Toe Press

RPE 9

Day 2

Shoulder Press (Machine)

Romanian Deadlift (Barbell)

Reverse Pec Deck

Bicep Curl (Dumbbell)

Hammer Curl

RPE 10

Toe Press

RPE 9

Day 2

Shoulder Press (Machine)

Romanian Deadlift (Barbell)

Reverse Pec Deck

Bicep Curl (Dumbbell)

Hammer Curl

RPE 10

Toe Press

RPE 9

Day 3

Single Leg Press

Hip Abductor (Machine)

Dip (Assisted)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

RPE 10

Day 3

Single Leg Press

Hip Abductor (Machine)

Dip (Assisted)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

RPE 10

Day 3

Single Leg Press

Hip Abductor (Machine)

Dip (Assisted)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

RPE 10

Day 3

Single Leg Press

Hip Abductor (Machine)

Dip (Assisted)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

RPE 10

Day 3

Single Leg Press

Hip Abductor (Machine)

Dip (Assisted)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

RPE 10

Day 1

Seated Hamstring Curl

2 Sets

10 Reps

Belt Squat

1 Set

2 Sets

8 Reps

Pull-Up (Assisted)

1 Set

3 Sets

Chest Press (Machine)

1 Set

2 Sets

Lateral Raise (Machine)

1 Set

Abs Crunch (Weighted)

2 Sets

Day 2

Shoulder Press (Machine)

3 Sets

Romanian Deadlift (Barbell)

3 Sets

Reverse Pec Deck

3 Sets

Bicep Curl (Dumbbell)

2 Sets

Hammer Curl

1 Set

@10

Toe Press

1 Set

2 Sets

Day 3

Single Leg Press

3 Sets

Hip Abductor (Machine)

3 Sets

Dip (Assisted)

3 Sets

Seated Row (Cable)

4 Sets

Tricep Rope Push Down (Cable)

3 Sets

1 Set

@10