![[The Absolute Tank] 3 Day Full Body Workout Program](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2Fc6abb8ae-720f-49b5-8624-f82bd72b5b0f.jpg&w=3840&q=75)
[The Absolute Tank] 3 Day Full Body Workout Program
Overview
Who it's for
Reviews
I found the program as a great way to get back into my training after dealing with an injury and being let go from the military I struggled with my routine and I found the 3 days a week was a perfect middle ground so I wasn’t burnt out but still felt motivated and enjoyed the lifting sessions I personally would add KB suitcase carries or sled push/pulls after the lifting in order to maintain some moderate conditioning work I’d heavily recommend this program to newcomers who are interested in getting a little more in-depth in their training goals. But it’s also great for brand new beginners with no real understanding of training and programming too Important to keep your RPE in the range it states for your primary lifts like bench, squat, or dead’s or OHP. It’s easy to overshoot RPE and over fatigue yourself in any program, so I found pushing the intensity on the accessories rather than the main lifts helped a lot.
Overall it’s a very solid program. I ran it during a very busy semester at university and it certainly was the best fitness decision I could have made. Not only did it not make me overly exhausted, like higher volume programs would, but I also made a lot of progress in regards to muscle and strength gain, especially the latter. I’m an intermediate lifter, so I can’t say for sure how beneficial this program would be for novices, since for it to be effective I believe it’s important to have some level of understanding of what training intensity is. But you gotta start somewhere, don’t you? Anyway, I recommend this program especially if like me you’re also short on time, or just prefer lower volume training. P.S.: I did very few modifications to its original structure, mainly just swapped a few exercises to suit my preferences and skill level.
I've used classic lifting programs like Stronglifts 5x5 and some others and always struggle with building strength. This is the first program I've tried that I don't find boring and where I'm increasing my strength instead of stalling prematurely like happened with the previous programs. I love it and can see myself repeating the cycle. I've got weak legs so I added a few additional exercises on leg day (while I'm able) as I'm slowly increasing weight on the mandated exercises. Added back extensions as a finisher on other days as I feel it benefits my body.
I love the program bro, can you explain why we lift same weight for example bench rpe 8 1x5 then its followed by 2x5 also should I increase +5lb per day thank u
Only written reviews are shown here
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @8 |
| 3 | 5 reps | — | ||
| 2 | Barbell Row | 1 | 5 reps | @8 |
| 2 | 5 reps | — | ||
| 3 | Tricep Pushdown (Cable) | 1 | 10–12 reps | @8 |
| 2 | 10–12 reps | — | ||
| 4 | Bicep Curl (EZ Bar) | 1 | 8–10 reps | @8 |
| 2 | 8–10 reps | — | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 10–12 reps | @8 |
| 2 | 10–12 reps | — | ||
| 6 | Lunge (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @7 |
| 2 | 5 reps | — | ||
| 2 | Overhead Press (Barbell) | 1 | 5 reps | @8 |
| 2 | 5 reps | — | ||
| 3 | Lat Pulldown | 1 | 8–10 reps | @8 |
| 2 | 8–10 reps | — | ||
| 4 | Chest Fly (Machine) | 1 | 12 reps | @8 |
| 2 | 12 reps | — | ||
| 5 | Bicep Curl (Dumbbell) | 1 | 12 reps | @8 |
| 2 | 12 reps | — | ||
| 6 | Standing Calf Raise | 1 | 15 reps | @8 |
| 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | @7 |
| 3 | 5 reps | — | ||
| 2 | Pull-Up (Weighted) | 1 | 5 reps | @8 |
| 2 | 5 reps | — | ||
| 3 | Dip (Weighted) | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 4 | Leg Extension | 1 | 12–15 reps | @8 |
| 2 | 12–15 reps | — | ||
| 5 | Leg Curl | 1 | 12–15 reps | @8 |
| 2 | 12–15 reps | — | ||
| 6 | Lateral Raise (Cable) | 1 | 12–15 reps | @8 |
| 2 | 12–15 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, [The Absolute Tank] 3 Day Full Body Workout Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
[The Absolute Tank] 3 Day Full Body Workout Program is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
[The Absolute Tank] 3 Day Full Body Workout Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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