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BoostcampPNG

3 Day Fullbody (light)

by Aleksandr Z.
1 athletes joined

Program Description

3 day fullbody

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 03, 2024 06:07
  • Last Edited
    Apr 18, 2025 04:17

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
11.3%
Lats
11.1%
Chest
10.8%
Biceps
9.6%
Front Delts
9.2%
Hamstrings
7.5%
Calves
7.2%
Quadriceps
6%
Middle Delts
6%
Rear Delts
3.1%
Glutes
3.1%
Lower Back
1.7%
Forearms
0.7%
Abs
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
6 reps
RPE 8
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Seated Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Alternating Dumbbell Curl
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
6 reps
RPE 8
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Seated Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Alternating Dumbbell Curl
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
6 reps
RPE 8
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Seated Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Alternating Dumbbell Curl
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
6 reps
RPE 8
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Seated Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Alternating Dumbbell Curl
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
6 reps
RPE 8
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Seated Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Alternating Dumbbell Curl
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
6 reps
RPE 8
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Seated Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Alternating Dumbbell Curl
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
6 reps
RPE 8
2
Pull-Up (Weighted)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Seated Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Alternating Dumbbell Curl
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lying Leg Curl
1
15 reps
RPE 8
6
Leg Extension
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Standing Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Bicep Curl (Barbell)
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lying Leg Curl
1
15 reps
RPE 8
6
Leg Extension
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Standing Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Bicep Curl (Barbell)
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lying Leg Curl
1
15 reps
RPE 8
6
Leg Extension
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Standing Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Bicep Curl (Barbell)
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lying Leg Curl
1
15 reps
RPE 8
6
Leg Extension
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Standing Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Bicep Curl (Barbell)
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lying Leg Curl
1
15 reps
RPE 8
6
Leg Extension
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Standing Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Bicep Curl (Barbell)
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lying Leg Curl
1
15 reps
RPE 8
6
Leg Extension
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Standing Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Bicep Curl (Barbell)
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lying Leg Curl
1
15 reps
RPE 8
6
Leg Extension
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Standing Calf Raise
2
15 reps
RPE 8
9
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
10
Bicep Curl (Barbell)
1
15 reps
RPE 8
11
Face Pull
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
RPE 8
2
Lat Pulldown
2
8 reps
RPE 8
3
Hack Squat
2
6 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
8
Seated Calf Raise
2
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
RPE 8
2
Lat Pulldown
2
8 reps
RPE 8
3
Hack Squat
2
6 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
8
Seated Calf Raise
2
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
RPE 8
2
Lat Pulldown
2
8 reps
RPE 8
3
Hack Squat
2
6 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
8
Seated Calf Raise
2
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
RPE 8
2
Lat Pulldown
2
8 reps
RPE 8
3
Hack Squat
2
6 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
8
Seated Calf Raise
2
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
RPE 8
2
Lat Pulldown
2
8 reps
RPE 8
3
Hack Squat
2
6 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
8
Seated Calf Raise
2
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
RPE 8
2
Lat Pulldown
2
8 reps
RPE 8
3
Hack Squat
2
6 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
8
Seated Calf Raise
2
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
RPE 8
2
Lat Pulldown
2
8 reps
RPE 8
3
Hack Squat
2
6 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Leg Curl
1
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
8
Seated Calf Raise
2
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 3
1
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
2
Lat Pulldown
2 Sets
8 Reps
@8
3
Hack Squat
2 Sets
6 Reps
@8
4
Lying Leg Curl
2 Sets
6 Reps
@8
5
Leg Extension
1 Set
15 Reps
@8
6
Leg Curl
1 Set
15 Reps
@8
7
Lateral Raise (Dumbbell)
1 Set
15 Reps
@8
8
Seated Calf Raise
2 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
10
Incline Curl (Dumbbell)
2 Sets
15 Reps
@8
11
Hip Extension
1 Set
15 Reps
@8
Day 1
1
Bench Press (Wide Grip)
2 Sets
6 Reps
@8
2
Pull-Up (Weighted)
2 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Leg Extension
1 Set
15 Reps
@8
6
Lying Leg Curl
1 Set
15 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
8
Seated Calf Raise
2 Sets
15 Reps
@8
9
Lying Tricep Extension (Barbell)
1 Set
15 Reps
@8
10
Alternating Dumbbell Curl
1 Set
15 Reps
@8
11
Face Pull
1 Set
15 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lying Leg Curl
1 Set
15 Reps
@8
6
Leg Extension
1 Set
15 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
8
Standing Calf Raise
2 Sets
15 Reps
@8
9
Lying Tricep Extension (Barbell)
1 Set
15 Reps
@8
10
Bicep Curl (Barbell)
1 Set
15 Reps
@8
11
Face Pull
1 Set
15 Reps
@8