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3X Full Body in 45 Minutes

by Mark M.

Program Description

3X Full Body in 45 Minutes

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 19, 2026 02:36
  • Last Edited
    Feb 21, 2026 01:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
12.3%
Hamstrings
10.5%
Glutes
7%
Lats
7%
Upper Back
7%
Biceps
7%
Middle Delts
7%
Chest
7%
Quadriceps
7%
Abs
3.5%
Calves
3.5%
Lower Back
1.8%
Forearms
1.8%
Adductors
1.8%
Rear Delts
1.8%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
4
Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 2
1
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
2
Seated Row (Cable)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Dip (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9