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3 Day Full Body Workout (Beginner Friendly)

by PLO
1 athletes joined

Program Description

This program is for beginners to get started working out at a gym or at home. Kettle bells and dumbbell friendly.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 16, 2026 02:16
  • Last Edited
    Mar 23, 2026 02:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.9%
Quadriceps
15.6%
Hamstrings
14.3%
Abs
13%
Triceps
7.8%
Lower Back
6.5%
Front Delts
5.2%
Adductors
3.9%
Chest
2.6%
Upper Back
2.6%
Lats
2.6%
Middle Delts
2.6%
Rear Delts
2.6%
Forearms
2.3%
Biceps
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Push Up
2
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
4
Reverse Lunge (Bodyweight)
2
8-10 reps
RPE 8
5
Plank
2
0.3-0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Push Up
2
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
4
Reverse Lunge (Bodyweight)
2
8-10 reps
RPE 8
5
Plank
2
0.3-0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Push Up
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Lunge (Bodyweight)
3
8-10 reps
RPE 8
5
Plank
2
0.3-0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Push Up
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Lunge (Bodyweight)
3
8-10 reps
RPE 8
5
Plank
2
0.3-0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Push Up
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Lunge (Bodyweight)
3
8-10 reps
RPE 8
5
Plank
2
0.3-0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Push Up
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Lunge (Bodyweight)
3
8-10 reps
RPE 8
5
Plank
2
0.3-0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
3
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 8
4
Back Extension
2
12-15 reps
RPE 8
5
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
3
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 8
4
Back Extension
2
12-15 reps
RPE 8
5
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 8
4
Back Extension
3
12-15 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 8
4
Back Extension
3
12-15 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 8
4
Back Extension
3
12-15 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 8
4
Back Extension
3
12-15 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8-10 reps
RPE 8
2
Tricep Dip (Bodyweight)
2
8-12 reps
RPE 8
3
Suitcase Carry
2
0.5-0.75 mins
RPE 8
4
Goblet Squat
2
8-10 reps
RPE 8
5
Side Plank
2
0.25-0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8-10 reps
RPE 8
2
Tricep Dip (Bodyweight)
2
8-12 reps
RPE 8
3
Suitcase Carry
2
0.5-0.75 mins
RPE 8
4
Goblet Squat
2
8-10 reps
RPE 8
5
Side Plank
2
0.25-0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-10 reps
RPE 8
2
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8
3
Suitcase Carry
3
0.5-0.75 mins
RPE 8
4
Goblet Squat
3
8-10 reps
RPE 8
5
Side Plank
2
0.25-0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-10 reps
RPE 8
2
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8
3
Suitcase Carry
3
0.5-0.75 mins
RPE 8
4
Goblet Squat
3
8-10 reps
RPE 8
5
Side Plank
2
0.25-0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-10 reps
RPE 8
2
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8
3
Suitcase Carry
3
0.5-0.75 mins
RPE 8
4
Goblet Squat
3
8-10 reps
RPE 8
5
Side Plank
2
0.25-0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-10 reps
RPE 8
2
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8
3
Suitcase Carry
3
0.5-0.75 mins
RPE 8
4
Goblet Squat
3
8-10 reps
RPE 8
5
Side Plank
2
0.25-0.3 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
2 Sets
8-10 Reps
@8
2
Push Up
2 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
4
Reverse Lunge (Bodyweight)
2 Sets
8-10 Reps
@8
5
Plank
2 Sets
0.3-0.5 mins
@8
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8
2
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@8
3
Glute Bridge (Bodyweight)
2 Sets
12-15 Reps
@8
4
Back Extension
2 Sets
12-15 Reps
@8
5
Overhead Extension (Dumbbell)
2 Sets
8-10 Reps
@8
Day 3
1
Step-Up (Weighted)
2 Sets
8-10 Reps
@8
2
Tricep Dip (Bodyweight)
2 Sets
8-12 Reps
@8
3
Suitcase Carry
2 Sets
0.5-0.75 mins
@8
4
Goblet Squat
2 Sets
8-10 Reps
@8
5
Side Plank
2 Sets
0.25-0.3 mins
@8