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Full body 3x/week with ppl focus

by Lane T.
1 athletes joined

Program Description

Intermediate program for those who enjoy full body workouts

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Mar 19, 2025 03:21
  • Last Edited
    Jun 18, 2025 12:59

Summary

Transform your training routine with this Full Body program, designed to be completed three times a week with a focus on push, pull, and legs. Over the course of one week, you'll engage in a variety of exercises like weighted dips and barbell hack squats, targeting major muscle groups for balanced strength development. This program is perfect for those with a garage gym setup, ensuring you have the tools to maximize your gains. Get ready to challenge yourself and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Front Delts
10%
Triceps
9.6%
Glutes
8.4%
Chest
7.9%
Quadriceps
7.9%
Hamstrings
7.3%
Middle Delts
6.9%
Lats
5.5%
Lower Back
5.1%
Biceps
5.1%
Calves
4.1%
Abs
3.5%
Rear Delts
3.1%
Forearms
2.4%
Olympic
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Upright Row (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Squat Thruster
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Bent Over Row (Dumbbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
2
10-12 reps
-
6
Snatch (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
3
8-10 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Farmer's Walk (Weighted)
2
-
Week 1
1 / 1 Weeks
Day 1
1
Dip (Weighted)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
8-10 Reps
-
4
Upright Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
6
Squat Thruster
2 Sets
10-12 Reps
-
Day 3
1
Barbell Hack Squat
3 Sets
8-10 Reps
-
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
6
Farmer's Walk (Weighted)
2 Sets
-
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl (Cable)
2 Sets
10-12 Reps
-
6
Snatch (Dumbbell)
2 Sets
10-12 Reps
-