Scott’s 3 Day Full Body Workout
Become Hugh Mungus!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 10–12 reps | @8.5 |
| 2 | Hack Squat | 3 | 10–12 reps | @9 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 10–12 reps | @8 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @8.5 |
| 5 | Leg Curl | 3 | 12–15 reps | @9 |
| 6 | Hammer Curl (Dumbbell) | 3 | 12–15 reps | @7.5 |
| 7 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @7.5 |
| 8 | Lateral Raise (Machine) | 3 | 12–15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | @8.5 |
| 2 | Bent Over Row (Barbell) | 3 | 8–10 reps | @9 |
| 3 | Good Morning | 3 | 10–12 reps | @8.5 |
| 4 | Leg Press (45 Degrees) | 3 | 10–12 reps | @8.5 |
| 5 | Chest Fly (Cable) | 3 | 12–15 reps | @8.5 |
| 6 | French Press | 3 | 12–15 reps | @9 |
| 7 | Bicep Curl (Dumbbell) | 3 | 12–15 reps | @8 |
| 8 | Seated Calf Raise | 3 | 15–20 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @8.5 |
| 2 | Underhand Lat Pulldown | 3 | 10–12 reps | @8 |
| 3 | Chest Press (Machine) | 3 | 10–12 reps | @9 |
| 4 | Shrug (Dumbbell) | 3 | 12–15 reps | @8 |
| 5 | Face Pull | 3 | 15–20 reps | @7.5 |
| 6 | Seated Calf Raise | 3 | 15–20 reps | @8.5 |
| 7 | Cable Crunch | 3 | 15–20 reps | @8.5 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Scott’s 3 Day Full Body Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.
Scott’s 3 Day Full Body Workout 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Scott’s 3 Day Full Body Workout 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.
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