Program Description
Full body series Track your lifts via the app; *MAKE SURE YOU START EACH WORKOUT* Plan for slower progression Track weight and reps You can press on the name of the lift and it will show you how to do it
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 16, 2025 06:16
- Last EditedJul 13, 2025 01:15
Summary
Unleash your potential with the Sabrina Body 3-Day program, a comprehensive 12-week journey designed to sculpt and strengthen your physique. This program focuses on major compound movements, including barbell squats and dumbbell bench presses, ensuring you build a solid foundation while targeting key muscle groups. With three training days per week, you'll enjoy a balanced mix of strength and hypertrophy exercises, all tailored to push your limits and maximize results. Get ready to transform your body and elevate your fitness game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
5
Tricep Extension (Cable)
3
12-18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)3 Sets
5-8 Reps
@9
3
Romanian Deadlift (Dumbbell)3 Sets
5-8 Reps
@9
4
Lat Pulldown (Close Grip)3 Sets
5-8 Reps
@9
5
Tricep Extension (Cable)3 Sets
12-18 Reps
@9
Day 2
1
Pec Deck (Machine)3 Sets
12-15 Reps
@9
2
Face Pull3 Sets
12-15 Reps
@9
3
Leg Extension3 Sets
12-15 Reps
@9
4
Leg Curl3 Sets
12-15 Reps
@9
5
Hip Abductor (Machine)3 Sets
12-15 Reps
@9
6
Standing Calf Raise3 Sets
12-15 Reps
@9
Day 3
1
Split Squat (Dumbbell)3 Sets
8-12 Reps
@9
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
@9
3
Hip Thrust (Machine)3 Sets
8-12 Reps
@9
4
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
@9
5
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
@9