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Full Body 3 Day

by Brian C.

Program Description

**Full Body 3 Day** is a comprehensive 10-week program designed to optimize your strength and conditioning through a balanced approach to training. With three sessions per week, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups, ensuring a well-rounded development. Each workout is structured to progressively challenge you, incorporating movements like the Trap Bar Deadlift, Bench Press, and Pull-Ups to build functional strength and muscle endurance. Get ready to transform your physique and elevate your performance with this dynamic program!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 15, 2025 07:13
  • Last Edited
    Sep 15, 2025 07:28
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Chest
11%
Upper Back
10.4%
Hamstrings
10.4%
Triceps
9.6%
Glutes
9.6%
Front Delts
9.4%
Lats
6.2%
Middle Delts
6%
Biceps
5.8%
Rear Delts
3.8%
Lower Back
2.4%
Abs
2.2%
Adductors
1.6%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Overhead Press (Barbell)
3
6 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
4
T-Bar Row
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Chest Fly (Cable)
3
10 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Trap Bar Deadlift
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
-
4
T-Bar Row
4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
7
Chest Fly (Cable)
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Squat (Barbell)
4 Sets
6 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
4
Hamstring Curl
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
3 Sets
6 Reps
-
6
Face Pull
4 Sets
10 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Squat (Barbell)
4 Sets
6 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
4
Hamstring Curl
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
3 Sets
6 Reps
-
6
Face Pull
4 Sets
10 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8 Reps
-