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Full body 3x

by Anonymous

Program Description

3x a week full body program not for the faint of heart

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 12, 2025 08:03
  • Last Edited
    Sep 17, 2025 12:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Triceps
11%
Lats
9.8%
Quadriceps
9.2%
Abs
8.7%
Chest
8.3%
Front Delts
8%
Biceps
7.5%
Hamstrings
6.1%
Glutes
5.7%
Middle Delts
4.5%
Rear Delts
3.5%
Adductors
2.1%
Lower Back
1%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Push Up
2
1 mins
RPE 10
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
5
Upright Row (Barbell)
2
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8
Face Pull
2
AMRAP
RPE 10
9
Sit Up
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Push Up
3
1 mins
RPE 10
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
5
Upright Row (Barbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
8
Face Pull
3
AMRAP
RPE 10
9
Sit Up
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Push Up
4
1 mins
RPE 10
3
Bench Press (Barbell)
4
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
4
AMRAP
RPE 10
8
Face Pull
4
AMRAP
RPE 10
9
Sit Up
4
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Push Up
2
1 mins
RPE 10
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
5
Upright Row (Barbell)
2
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8
Face Pull
2
AMRAP
RPE 10
9
Sit Up
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
7
Face Pull
3
AMRAP
RPE 10
8
Sit Up
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
4
Upright Row (Barbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
6
Bicep Curl (EZ Bar)
4
AMRAP
RPE 10
7
Face Pull
4
AMRAP
RPE 10
8
Sit Up
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 8
5
Leg Extension
2
15-20 reps
RPE 8
6
Lying Leg Curl
2
15-20 reps
RPE 8
7
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
15-20 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Pendlay Row
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Leg Extension
4
15-20 reps
RPE 8
6
Lying Leg Curl
4
15-20 reps
RPE 8
7
Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 8
5
Leg Extension
2
15-20 reps
RPE 8
6
Lying Leg Curl
2
15-20 reps
RPE 8
7
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
15-20 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Pendlay Row
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Leg Extension
4
15-20 reps
RPE 8
6
Lying Leg Curl
4
15-20 reps
RPE 8
7
Plank
4
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Push Up
2
1 mins
RPE 10
3
Bench Press (Close Grip)
4
12 reps
RPE 9
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dumbbell Row
2
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
7
Hammer Curl
2
12 reps
RPE 8
8
Skull Crusher Ez Bar
2
12 reps
RPE 8
9
Hanging Leg Raise
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Push Up
3
1 mins
RPE 10
3
Bench Press (Close Grip)
4
12 reps
RPE 9
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dumbbell Row
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 8
8
Skull Crusher Ez Bar
3
12 reps
RPE 8
9
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Push Up
4
1 mins
RPE 10
3
Bench Press (Close Grip)
4
12 reps
RPE 9
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dumbbell Row
4
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7
Hammer Curl
4
12 reps
RPE 8
8
Skull Crusher Ez Bar
4
12 reps
RPE 8
9
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Push Up
2
1 mins
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dumbbell Row
2
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
7
Hammer Curl
2
12 reps
RPE 8
8
Skull Crusher Ez Bar
2
12 reps
RPE 8
9
Hanging Leg Raise
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Push Up
3
1 mins
RPE 10
3
Bench Press (Close Grip)
4
12 reps
RPE 9
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dumbbell Row
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 8
8
Skull Crusher Ez Bar
3
12 reps
RPE 8
9
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Push Up
4
1 mins
RPE 10
3
Bench Press (Close Grip)
4
12 reps
RPE 9
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dumbbell Row
4
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7
Hammer Curl
4
12 reps
RPE 8
8
Skull Crusher Ez Bar
4
12 reps
RPE 8
9
Hanging Leg Raise
4
AMRAP
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Overhead Press (Barbell)
4 Sets
10 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Chin-Up (Bodyweight)
2 Sets
AMRAP
@8
5
Leg Extension
2 Sets
15-20 Reps
@8
6
Lying Leg Curl
2 Sets
15-20 Reps
@8
7
Plank
2 Sets
1 mins
@8
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8
2
Push Up
2 Sets
1 mins
@10
3
Bench Press (Close Grip)
4 Sets
12 Reps
@9
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
7
Hammer Curl
2 Sets
12 Reps
@8
8
Skull Crusher Ez Bar
2 Sets
12 Reps
@8
9
Hanging Leg Raise
2 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@8
2
Push Up
2 Sets
1 mins
@10
3
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
5
Upright Row (Barbell)
2 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
7
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
8
Face Pull
2 Sets
AMRAP
@10
9
Sit Up
2 Sets
1 mins
@8