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BoostcampPNG

3 day full body

by Anonymous
1 athletes joined

Program Description

Gain size and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 24, 2025 10:28
  • Last Edited
    Jun 18, 2025 11:51

Summary

Transform your physique with this comprehensive 12-week full-body program, designed for three intense training days each week. Each session targets all major muscle groups through a balanced mix of compound and isolation exercises, utilizing both free weights and machines. Expect to push your limits with exercises like the Barbell Squat and Dumbbell Incline Bench Press, all aimed at maximizing strength and muscle growth. Perfect for those looking to build a solid foundation or break through plateaus, this program will keep you motivated and on track to achieve your fitness goals.
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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
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
@10
2
Lat Pulldown
2 Sets
@10
3
Reverse Pec Deck
2 Sets
@10
4
Romanian Deadlift (Barbell)
2 Sets
@9
5
Leg Extension
2 Sets
@10
6
Alternating Dumbbell Curl
2 Sets
@10
7
Tricep Pushdown (Cable)
2 Sets
@10
Day 2
1
Squat (Barbell)
2 Sets
@8.5
2
Hip Thrust (Machine)
2 Sets
@10
3
Seated Row (Cable)
2 Sets
@10
4
Single Arm Cable Lateral Raises
2 Sets
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
@10
6
Hammer Curl
2 Sets
@10
7
Abs Crunch (Machine)
1 Set
@10
Day 3
1
Chest Supported Row (Machine)
2 Sets
@10
2
Pec Deck (Machine)
2 Sets
@10
3
Overhead Tricep Extension (Cable)
2 Sets
@10
4
Leg Press
2 Sets
@10
5
Leg Curl
2 Sets
@10
6
Hip Adductor (Machine)
2 Sets
@10