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3-Day Full Body(BB, DL, Squat) - C

by Gray S.
1 athletes joined

Program Description

Week 1: Challenging but room to increase weight and effort Week 2: Push yourself and try to beat weights and reps from week 1 Week 3: Keep trying to add either a small amount of weight or reps over last week Week 4: Final push before taking an easy week. Try to hit new numbers and weights on whatever you can.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 18, 2025 10:45
  • Last Edited
    Jul 06, 2025 03:07

Summary

Transform your physique with this comprehensive 3-Day Full Body workout program, expertly designed for a 4-week journey. Each week, you'll tackle intense sessions focused on bodybuilding, deadlifting, and squatting, ensuring a balanced approach to strength and muscle growth. With a mix of machine, barbell, and cable exercises, this program is perfect for those looking to elevate their lifting game. Join a community of lifters dedicated to pushing their limits and achieving impressive results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.8%
Triceps
10.6%
Biceps
10.1%
Chest
9.4%
Front Delts
8%
Glutes
7.6%
Lats
7.4%
Hamstrings
7.1%
Upper Back
6.7%
Abs
4.8%
Calves
4.6%
Lower Back
3.7%
Middle Delts
3.4%
Adductors
3%
Forearms
1.6%
Rear Delts
0.7%
Abductors
0.5%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Leg Extension
2
8-12 reps
RPE 9
3
Chest Press (Machine)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 9
7
Hip Adductor (Machine)
2
8-12 reps
RPE 9
8
Glute Ham Raise Sit Ups
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Leg Extension
2
8-12 reps
RPE 9
3
Chest Press (Machine)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 9
7
Hip Adductor (Machine)
2
8-12 reps
RPE 9
8
Glute Ham Raise Sit Ups
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Leg Extension
2
8-12 reps
RPE 9
3
Chest Press (Machine)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 9
7
Hip Adductor (Machine)
2
8-12 reps
RPE 9
8
Glute Ham Raise Sit Ups
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Leg Extension
2
8-12 reps
RPE 9
3
Chest Press (Machine)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 9
7
Hip Adductor (Machine)
2
8-12 reps
RPE 9
8
Glute Ham Raise Sit Ups
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Back Extension (Weighted)
2
8-12 reps
RPE 9
3
Bench Press (Close Grip)
2
8-12 reps
RPE 9
4
Dip (Weighted)
2
6-10 reps
RPE 9
5
Chin-Up (Weighted)
2
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Cable Crunch
2
8-12 reps
RPE 9
8
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Back Extension (Weighted)
2
8-12 reps
RPE 9
3
Bench Press (Close Grip)
2
8-12 reps
RPE 9
4
Dip (Weighted)
2
6-10 reps
RPE 9
5
Chin-Up (Weighted)
2
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Cable Crunch
2
8-12 reps
RPE 9
8
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Back Extension (Weighted)
2
8-12 reps
RPE 9
3
Bench Press (Close Grip)
2
8-12 reps
RPE 9
4
Dip (Weighted)
2
6-10 reps
RPE 9
5
Chin-Up (Weighted)
2
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Cable Crunch
2
8-12 reps
RPE 9
8
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Back Extension (Weighted)
2
8-12 reps
RPE 9
3
Bench Press (Close Grip)
2
8-12 reps
RPE 9
4
Dip (Weighted)
2
6-10 reps
RPE 9
5
Chin-Up (Weighted)
2
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Cable Crunch
2
8-12 reps
RPE 9
8
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Front Raise
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Front Raise
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Front Raise
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Front Raise
2
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Standing Calf Raise
2
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
2 Sets
8-12 Reps
@9
2
Leg Extension
2 Sets
8-12 Reps
@9
3
Chest Press (Machine)
2 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
5
Lat Pulldown
2 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@9
7
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
8
Glute Ham Raise Sit Ups
2 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Back Extension (Weighted)
2 Sets
8-12 Reps
@9
3
Bench Press (Close Grip)
2 Sets
8-12 Reps
@9
4
Dip (Weighted)
2 Sets
6-10 Reps
@9
5
Chin-Up (Weighted)
2 Sets
5-8 Reps
@9
6
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@9
7
Cable Crunch
2 Sets
8-12 Reps
@9
8
Standing Calf Raise
2 Sets
8-12 Reps
@9
Day 3
1
High Bar Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Front Raise
2 Sets
8-12 Reps
@9
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Standing Calf Raise
2 Sets
8-12 Reps
@9