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Community Programs›Majorian Method 3 Day Full Body
Majorian Method 3 Day Full Body
IntermediateFree

Majorian Method 3 Day Full Body

BECOME THE WHITE MONSTER

Majorians Musings
Majorians Musings· Jun 2025
25athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Intermediate
Goal
Muscle, Women's
Equipment
Full Gym
Session length
80 min
Before you can become, you must hate what you are. Not in despair. In clarity. The weak thing you coddle must be killed. This 3-day full body split will help those limited by time to achieve that!

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Hamstrings
11.4%
Triceps
11.4%
Front Delts
10.3%
Quadriceps
9.1%
Glutes
9.1%
Abs
9.1%
Middle Delts
8%
Chest
6.9%
Biceps
5.7%
Upper Back
5.7%
Lats
4.6%
Forearms
2.9%
Rear Delts
2.3%
Neck
2.3%
Lower Back
1.1%
Week 1 Workouts
#ExerciseSetsRepsLoad
Superset
1ABelt Squat210–15 reps@9
1BBicep Curl (EZ Bar)26–10 reps@10
Superset
2ADip (Weighted)24–8 reps@9
2BT-Bar Row28–12 reps@10
Superset
3AOverhead Tricep Extension (Cable)28–12 reps@10
3BLateral Raise (Cable)28–12 reps@10
3CDecline Sit Up (Bodyweight)2AMRAP—
4T-Rex/Sulek Curls210–15 reps@10
#ExerciseSetsRepsLoad
Superset
1ASeated Military Press (Smith Machine)26–10 reps@10
1BPull-Up (Neutral Grip, Weighted)24–8 reps@10
Superset
2ALeg Curl28–12 reps@10
2BPreacher Hammer Curl26–10 reps@10
Superset
3ABulgarian Split Squat (Dumbbell)28–12 reps@9
3BChest Fly (Machine)28–12 reps@10
3CT-Rex/Sulek Curls210–15 reps@10
4Ab Wheel2AMRAP—
#ExerciseSetsRepsLoad
Superset
1ARomanian Deadlift (Barbell)26–10 reps@10
1BHanging Leg Raise28–12 reps@10
Superset
2AIncline Bench Press (Smith Machine)26–10 reps@10
2BPreacher Curl (Dumbbell)16–10 reps@10
Superset
3ASingle Leg Press26–10 reps@10
3BSkull Crusher (Barbell)28–15 reps@10
3CLateral Raise (Cable)210–15 reps@10
4Neck Extension2AMRAP@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Majorian Method 3 Day Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Majorian Method 3 Day Full Body is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Majorian Method 3 Day Full Body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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