Program Description
**3 Day Full Body + 1 Day Optional** is a comprehensive 12-week program designed for intermediate lifters looking to build strength and muscle through a balanced approach. With workouts scheduled three days a week, plus an optional fourth day, you'll engage in a variety of exercises targeting all major muscle groups using a full gym setup. Each session lasts about 90 minutes and incorporates a mix of compound and isolation movements, ensuring a well-rounded training experience that promotes hypertrophy and power. Get ready to transform your physique and enhance your lifting performance!
Program Overview
- LevelIntermediate
- GoalMuscle, Strength
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 30, 2026 09:24
- Last EditedApr 01, 2026 01:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Hamstrings
10%
Biceps
10%
Upper Back
10%
Lats
10%
Front Delts
9.2%
Quadriceps
7.5%
Glutes
7.5%
Chest
6.7%
Abs
6.3%
Forearms
2.5%
Middle Delts
2.5%
Adductors
1.3%
Lower Back
1.3%
Abductors
1.3%
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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 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
6-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8
1B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8
2
Pull-Up (Weighted)
5
3-8 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 9
4
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Tricep Extension (Cable)
3
8-15 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Leg Press
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
5-8 Reps
@8
2A
Bench Press (Barbell)4 Sets
6-10 Reps
@8
2B
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
@7.5
3
Chest Supported Row (Machine)4 Sets
6-12 Reps
@8
4
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
@7.5
Day 2
1A
Overhead Press (Barbell)3 Sets
6-10 Reps
@8
1B
Hammer Curl (Dumbbell)3 Sets
6-12 Reps
@8
2
Pull-Up (Weighted)5 Sets
3-8 Reps
@8
3
Leg Curl3 Sets
8-12 Reps
@9
4
Hanging Knee Raise3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)3 Sets
3-6 Reps
@8
2
Incline Bench Press (Barbell)4 Sets
6-10 Reps
@8
3
Tricep Extension (Cable)3 Sets
8-15 Reps
@7.5
4
Lat Pulldown3 Sets
10-12 Reps
@9
5
Leg Press3 Sets
8-12 Reps
@9