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BoostcampPNG

3 Day Quick Full Body

by termenzor

Program Description

Meant to be relatively quick powerbuilding program. Powerlifts all relatively low volume with higher intensity. Bonus back, bicep, and shoulder volume.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 12, 2024 05:30
  • Last Edited
    Sep 12, 2024 06:52
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6.5
2A
Legs Up Bench Press (Barbell)
3
5 reps
RPE 6.5
2B
Seated Row (Cable)
3
8 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2A
Legs Up Bench Press (Barbell)
3
5 reps
RPE 7
2B
Seated Row (Cable)
3
8 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2A
Legs Up Bench Press (Barbell)
3
5 reps
RPE 7.5
2B
Seated Row (Cable)
3
8 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
5 reps
RPE 8
RPE 7
2A
Legs Up Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2B
Seated Row (Cable)
3
8 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 6.5
2A
Long Pause Bench Press
3
5 reps
RPE 6.5
2B
Seated Row (Cable)
3
7 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2A
Long Pause Bench Press
3
5 reps
RPE 7
2B
Seated Row (Cable)
3
7 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 7
2A
Long Pause Bench Press
3
5 reps
RPE 7.5
2B
Seated Row (Cable)
3
7 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
RPE 8
RPE 7
2A
Long Pause Bench Press
1
2
5 reps
5 reps
RPE 8
RPE 7
2B
Seated Row (Cable)
3
7 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 6
2A
Long Pause Bench Press
3
5 reps
RPE 7
2B
Seated Row (Cable)
3
6 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
5 reps
RPE 8
RPE 6
2A
Long Pause Bench Press
3
6 reps
RPE 7
2B
Seated Row (Cable)
3
6 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 6
2A
Long Pause Bench Press
3
4 reps
RPE 6
2B
Seated Row (Cable)
3
6 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 6.5
2A
Bench Press (Close Grip)
3
6 reps
RPE 6.5
2B
Lat Pulldown
3
8 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
8 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2A
Bench Press (Close Grip)
3
6 reps
RPE 7
2B
Lat Pulldown
3
8 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
8 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 7
2A
Bench Press (Close Grip)
3
6 reps
RPE 7.5
2B
Lat Pulldown
3
8 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
8 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
4 reps
RPE 8
RPE 7
2A
Bench Press (Close Grip)
1
2
6 reps
6 reps
RPE 8
RPE 7
2B
Lat Pulldown
3
8 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
8 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6.5
2A
Bench Press (Wide Grip)
3
5 reps
RPE 6.5
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
6 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2A
Bench Press (Wide Grip)
3
5 reps
RPE 7
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
6 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 7
2A
Bench Press (Wide Grip)
3
5 reps
RPE 7.5
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
6 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
RPE 8
RPE 7
2A
Bench Press (Wide Grip)
1
2
5 reps
5 reps
RPE 8
RPE 7
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
6 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
4 reps
RPE 8
RPE 6
2A
Bench Press (Wide Grip)
3
5 reps
RPE 7
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
5 reps
RPE 8
3B
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
4 reps
RPE 8
RPE 6
2A
Bench Press (Wide Grip)
3
6 reps
RPE 7
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
5 reps
RPE 8
3B
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 8
RPE 6
2A
Bench Press (Wide Grip)
1
4 reps
RPE 6
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
5 reps
RPE 8
3B
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 6
2
Bench Press (Wide Grip)
3
5 reps
RPE 6
3
Seated Lateral Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 6.5
2A
Bench Press (Paused)
3
5 reps
RPE 6.5
2B
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
3A
Seated Dumbbell Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 6.5
2A
Bench Press (Paused)
3
5 reps
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
3A
Seated Dumbbell Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 6.5
2A
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
3A
Seated Dumbbell Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 6.5
2A
Bench Press (Paused)
1
2
4 reps
5 reps
RPE 8
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
3A
Seated Dumbbell Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
3
4 reps
RPE 6.5
2B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3A
Spider Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
3
4 reps
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3A
Spider Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
4 reps
4 reps
RPE 8
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3A
Spider Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
3 reps
4 reps
RPE 8
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3A
Spider Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 8
RPE 6
2B
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 8
3A
Bicep Curl (Cable)
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
2 reps
5 reps
RPE 8
RPE 6
2B
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 8
3A
Bicep Curl (Cable)
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
1 reps
5 reps
RPE 8
RPE 6
2B
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 8
3A
Bicep Curl (Cable)
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Alternating Dumbbell Curl
3
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@6.5
2A
Legs Up Bench Press (Barbell)
3 Sets
5 Reps
@6.5
2B
Seated Row (Cable)
3 Sets
8 Reps
@8
3A
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
3B
Seated Lateral Raise
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
@6.5
2A
Bench Press (Close Grip)
3 Sets
6 Reps
@6.5
2B
Lat Pulldown
3 Sets
8 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
3B
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Lunge (Barbell)
3 Sets
8 Reps
@6.5
2A
Bench Press (Paused)
3 Sets
5 Reps
@6.5
2B
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@8
3A
Seated Dumbbell Curl
3 Sets
12 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8