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BoostcampPNG

3x Full Body

by Mark M.

Program Description

Unlock your full potential with the 3x Full Body program, designed to transform your strength and endurance over 9 weeks. This efficient, three-day-a-week plan targets all major muscle groups, ensuring balanced development and optimal recovery. Each session is packed with effective exercises that cater to all fitness levels, making it perfect for anyone looking to build muscle and improve overall fitness. Commit to this journey and watch your body evolve!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2026 03:07
  • Last Edited
    Feb 11, 2026 03:07
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.5%
Triceps
10.5%
Hamstrings
10.5%
Upper Back
8.8%
Chest
7%
Lats
7%
Biceps
7%
Middle Delts
7%
Quadriceps
7%
Glutes
7%
Rear Delts
5.3%
Calves
3.5%
Abs
3.5%
Lower Back
1.8%
Forearms
1.8%
Adductors
1.8%
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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
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Lying Reverse Fly
2
6-10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 2
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Lying Reverse Fly
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Pec Fly (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9