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3 Day Blast - Full Body

by Rich P.
3 athletes joined

Program Description

The main focus is to increase strength and muscle mass for those who can only train 3 days a week

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 15, 2024 11:30
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unleash your full potential with the 3 Day Blast - Full Body program! Over the course of 6 weeks, you'll engage in a balanced mix of compound and isolation exercises, targeting every major muscle group three times a week. This program is designed for those ready to build strength and muscle in a garage gym setting, featuring essential lifts like the Bench Press, Squat, and Deadlift. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Chest
14.5%
Quadriceps
11.3%
Front Delts
9.4%
Glutes
8.8%
Upper Back
8.8%
Lats
8.2%
Hamstrings
6.3%
Biceps
4.4%
Middle Delts
3.1%
Abs
3.1%
Adductors
2.5%
Lower Back
2.5%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
10 reps
65%
6
Deadlift (Barbell)
2
10 reps
65%
7
Barbell Row
2
10 reps
65%
8
Overhead Press (Barbell)
1
10 reps
65%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
10 reps
65%
6
Deadlift (Barbell)
2
10 reps
65%
7
Barbell Row
2
10 reps
65%
8
Overhead Press (Barbell)
1
10 reps
65%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
5 reps
80%
6
Deadlift (Barbell)
2
5 reps
80%
7
Barbell Row
2
5 reps
80%
8
Overhead Press (Barbell)
1
5 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
5 reps
80%
6
Deadlift (Barbell)
2
5 reps
80%
7
Barbell Row
2
5 reps
80%
8
Overhead Press (Barbell)
1
5 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8
3
Bicep Curl (Barbell)
1 Set
AMRAP
@8
4
Skull Crusher (Barbell)
1 Set
AMRAP
@8
5
Squat (Barbell)
2 Sets
15 Reps
50%
6
Deadlift (Barbell)
2 Sets
15 Reps
50%
7
Barbell Row
2 Sets
15 Reps
50%
8
Overhead Press (Barbell)
1 Set
15 Reps
50%
9
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
10
Dip (Bodyweight)
1 Set
AMRAP
@8
Day 2
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8
3
Bicep Curl (Barbell)
1 Set
AMRAP
@8
4
Skull Crusher (Barbell)
1 Set
AMRAP
@8
5
Squat (Barbell)
2 Sets
15 Reps
50%
6
Deadlift (Barbell)
2 Sets
15 Reps
50%
7
Barbell Row
2 Sets
15 Reps
50%
8
Overhead Press (Barbell)
1 Set
15 Reps
50%
9
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
10
Dip (Bodyweight)
1 Set
AMRAP
@8
Day 3
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8
3
Bicep Curl (Barbell)
1 Set
AMRAP
@8
4
Skull Crusher (Barbell)
1 Set
AMRAP
@8
5
Squat (Barbell)
2 Sets
15 Reps
50%
6
Deadlift (Barbell)
2 Sets
15 Reps
50%
7
Barbell Row
2 Sets
15 Reps
50%
8
Overhead Press (Barbell)
1 Set
15 Reps
50%
9
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
10
Dip (Bodyweight)
1 Set
AMRAP
@8