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Fullbody 3x

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Program Description

Easy to follow, beginner friendly

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 29, 2024 07:33
  • Last Edited
    Oct 03, 2024 09:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
2
Bench Press (Dumbbell)
2
6-8 reps
3
Lat Pulldown
2
6-8 reps
4
Romanian Deadlift (Barbell)
2
6-8 reps
5
Preacher Curl (Dumbbell)
4
6-10 reps
6
Dip (Assisted)
2
6-10 reps
7
Standing Calf Raise
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
2
Bench Press (Dumbbell)
2
6-8 reps
3
Lat Pulldown
2
6-8 reps
4
Romanian Deadlift (Barbell)
2
6-8 reps
5
Preacher Curl (Dumbbell)
4
6-10 reps
6
Dip (Assisted)
2
6-10 reps
7
Pronated Cable Curl
2
6-8 reps
8
Calf Raise (Leg Press)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
2
Bench Press (Dumbbell)
2
6-8 reps
3
Lat Pulldown
2
6-8 reps
4
Romanian Deadlift (Barbell)
2
6-8 reps
5
Preacher Curl (Dumbbell)
4
6-10 reps
6
Dip (Assisted)
2
6-10 reps
7
Pronated Cable Curl
4
6-8 reps
8
Calf Raise (Leg Press)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
2
Bench Press (Dumbbell)
2
6-8 reps
3
Lat Pulldown
2
6-8 reps
4
Romanian Deadlift (Barbell)
2
6-8 reps
5
Preacher Curl (Dumbbell)
4
6-10 reps
6
Dip (Assisted)
2
6-10 reps
7
Pronated Cable Curl
4
6-8 reps
8
Calf Raise (Leg Press)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
2
Bench Press (Dumbbell)
2
6-8 reps
3
Lat Pulldown
2
6-8 reps
4
Romanian Deadlift (Barbell)
2
6-8 reps
5
Preacher Curl (Dumbbell)
4
6-10 reps
6
Dip (Assisted)
2
6-10 reps
7
Pronated Cable Curl
4
6-8 reps
8
Calf Raise (Leg Press)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
2
Bench Press (Dumbbell)
2
6-8 reps
3
Lat Pulldown
2
6-8 reps
4
Romanian Deadlift (Barbell)
2
6-8 reps
5
Preacher Curl (Dumbbell)
4
6-10 reps
6
Dip (Assisted)
2
6-10 reps
7
Pronated Cable Curl
4
6-8 reps
8
Calf Raise (Leg Press)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
2
Bench Press (Dumbbell)
2
6-8 reps
3
Lat Pulldown
2
6-8 reps
4
Romanian Deadlift (Barbell)
2
6-8 reps
5
Preacher Curl (Dumbbell)
4
6-10 reps
6
Dip (Assisted)
2
6-10 reps
7
Pronated Cable Curl
4
6-8 reps
8
Calf Raise (Leg Press)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
2
Bench Press (Dumbbell)
2
6-8 reps
3
Lat Pulldown
2
6-8 reps
4
Romanian Deadlift (Barbell)
2
6-8 reps
5
Preacher Curl (Dumbbell)
4
6-10 reps
6
Dip (Assisted)
2
6-10 reps
7
Pronated Cable Curl
4
6-8 reps
8
Calf Raise (Leg Press)
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
6-8 reps
2
Military Press (Barbell)
2
6-8 reps
3
Single Arm Tricep Extension (Cable)
4
6-10 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Pec Deck (Machine)
2
6-10 reps
6
Leg Extension
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
8
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
6-8 reps
2
Military Press (Barbell)
2
6-8 reps
3
Tricep Extension (Machine)
2
6-8 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Pec Deck (Machine)
2
6-10 reps
6
Leg Extension
2
6-8 reps
RPE 10
7
Hammer Curl
4
6-8 reps
8
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
6-8 reps
2
Military Press (Barbell)
2
6-8 reps
3
Tricep Extension (Machine)
2
6-8 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Pec Deck (Machine)
2
6-10 reps
6
Leg Extension
2
6-8 reps
RPE 10
7
Hammer Curl
4
6-8 reps
8
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
6-8 reps
2
Military Press (Barbell)
2
6-8 reps
3
Tricep Extension (Machine)
2
6-8 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Pec Deck (Machine)
2
6-10 reps
6
Leg Extension
2
6-8 reps
RPE 10
7
Hammer Curl
4
6-8 reps
8
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
6-8 reps
2
Military Press (Barbell)
2
6-8 reps
3
Tricep Extension (Machine)
2
6-8 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Pec Deck (Machine)
2
6-10 reps
6
Leg Extension
2
6-8 reps
RPE 10
7
Hammer Curl
4
6-8 reps
8
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
6-8 reps
2
Military Press (Barbell)
2
6-8 reps
3
Tricep Extension (Machine)
2
6-8 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Pec Deck (Machine)
2
6-10 reps
6
Leg Extension
2
6-8 reps
RPE 10
7
Hammer Curl
4
6-8 reps
8
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
6-8 reps
2
Military Press (Barbell)
2
6-8 reps
3
Tricep Extension (Machine)
2
6-8 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Pec Deck (Machine)
2
6-10 reps
6
Leg Extension
2
6-8 reps
RPE 10
7
Hammer Curl
4
6-8 reps
8
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
6-8 reps
2
Military Press (Barbell)
2
6-8 reps
3
Tricep Extension (Machine)
2
6-8 reps
4
Chest Supported Row (Machine)
2
6-8 reps
5
Pec Deck (Machine)
2
6-10 reps
6
Leg Extension
2
6-8 reps
RPE 10
7
Hammer Curl
4
6-8 reps
8
Cable Crunch
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-10 reps
2
Incline Bench Press (Dumbbell)
2
6-8 reps
3
Bent Over Row (Barbell)
2
6-10 reps
4
Leg Curl
2
6-8 reps
5
Rear Delt Fly (Machine)
4
6-8 reps
6
Lateral Raise (Cable)
4
6-10 reps
7
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
2
Rear Delt Fly (Machine)
4
6-8 reps
3
Hack Squat
2
6-8 reps
4
Incline Bench Press (Dumbbell)
2
6-8 reps
5
T-Bar Row
2
6-8 reps
6
Tricep Preacher
2
6-8 reps
7
Lateral Raise (Cable)
4
6-10 reps
8
Hip Adductor (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
2
Leg Press
2
6-8 reps
3
Rear Delt Fly (Machine)
2
6-8 reps
4
Incline Bench Press (Dumbbell)
2
6-8 reps
5
T-Bar Row
2
6-8 reps
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
7
Lateral Raise (Cable)
4
6-10 reps
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
2
Leg Press
2
6-8 reps
3
Rear Delt Fly (Machine)
2
6-8 reps
4
Incline Bench Press (Dumbbell)
2
6-8 reps
5
T-Bar Row
2
6-8 reps
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
7
Lateral Raise (Cable)
4
6-10 reps
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
2
Leg Press
2
6-8 reps
3
Rear Delt Fly (Machine)
2
6-8 reps
4
Incline Bench Press (Dumbbell)
2
6-8 reps
5
T-Bar Row
2
6-8 reps
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
7
Lateral Raise (Cable)
4
6-10 reps
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
2
Leg Press
2
6-8 reps
3
Rear Delt Fly (Machine)
2
6-8 reps
4
Incline Bench Press (Dumbbell)
2
6-8 reps
5
T-Bar Row
2
6-8 reps
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
7
Lateral Raise (Cable)
4
6-10 reps
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
2
Leg Press
2
6-8 reps
3
Rear Delt Fly (Machine)
2
6-8 reps
4
Incline Bench Press (Dumbbell)
2
6-8 reps
5
T-Bar Row
2
6-8 reps
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
7
Lateral Raise (Cable)
4
6-10 reps
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
2
Leg Press
2
6-8 reps
3
Rear Delt Fly (Machine)
2
6-8 reps
4
Incline Bench Press (Dumbbell)
2
6-8 reps
5
T-Bar Row
2
6-8 reps
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
7
Lateral Raise (Cable)
4
6-10 reps
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Back Extension
3 Sets
6-8 Reps
2
Military Press (Barbell)
2 Sets
6-8 Reps
3
Single Arm Tricep Extension (Cable)
4 Sets
6-10 Reps
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
5
Pec Deck (Machine)
2 Sets
6-10 Reps
6
Leg Extension
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
8
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Squat (Smith Machine)
2 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-8 Reps
3
Lat Pulldown
2 Sets
6-8 Reps
4
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
5
Preacher Curl (Dumbbell)
4 Sets
6-10 Reps
6
Dip (Assisted)
2 Sets
6-10 Reps
7
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Single Leg Press
4 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
3
Bent Over Row (Barbell)
2 Sets
6-10 Reps
4
Leg Curl
2 Sets
6-8 Reps
5
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
6
Lateral Raise (Cable)
4 Sets
6-10 Reps
7
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10