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Full Body 3x

by Jon P.
2 athletes joined

Program Description

Full Body 3x/wk. Power, strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2025 03:49
  • Last Edited
    Jun 18, 2025 11:07

Summary

Unlock your full potential with the Full Body 3x program, designed for those ready to commit to a transformative 3-week journey. This program features three intense workouts per week, strategically targeting all major muscle groups through compound and superset exercises like the Bench Press, Squat, and Deadlift. Perfect for garage gym enthusiasts, each session is crafted to build strength and enhance overall fitness, ensuring you maximize every rep. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4A
Bicep Curl (Barbell)
2
9 reps
-
4B
Skull Crusher (Barbell)
1
1
10 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4A
Bicep Curl (Barbell)
2
9 reps
-
4B
Skull Crusher (Barbell)
1
1
10 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4A
Bicep Curl (Barbell)
2
9 reps
-
4B
Skull Crusher (Barbell)
1
1
10 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2
5 reps
3 reps
-
-
2
Seated Overhead Press (Dumbbell)
2
10 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Standing Calf Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2
5 reps
3 reps
-
-
2
Seated Overhead Press (Dumbbell)
2
10 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Standing Calf Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2
5 reps
3 reps
-
-
2
Seated Overhead Press (Dumbbell)
2
10 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Squat (Barbell)
5
4 reps
-
4
Bent Over Row (Barbell)
4
4 reps
-
5A
Bicep Curl (Dumbbell)
2
10 reps
-
5B
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Squat (Barbell)
5
4 reps
-
4
Bent Over Row (Barbell)
4
4 reps
-
5A
Bicep Curl (Dumbbell)
2
10 reps
-
5B
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Squat (Barbell)
5
4 reps
-
4
Bent Over Row (Barbell)
4
4 reps
-
5A
Bicep Curl (Dumbbell)
2
10 reps
-
5B
Tricep Pushdown (Cable)
2
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-
4A
Bicep Curl (Barbell)
2 Sets
9 Reps
-
4B
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Clean (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
-
-
2
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
-
3
Deadlift (Barbell)
3 Sets
5 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
4B
Standing Calf Raise
2 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
3
Squat (Barbell)
5 Sets
4 Reps
-
4
Bent Over Row (Barbell)
4 Sets
4 Reps
-
5A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
5B
Tricep Pushdown (Cable)
2 Sets
10 Reps
-