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BoostcampPNG

3 Day Full Body

by h3n0ck
124 athletes joined

Program Description

Full body work out for beginner girls originally designed by Natural Hyperthrophy

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 25, 2024 07:05
  • Last Edited
    Sep 05, 2024 11:40
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2A
Bench Press (Dumbbell)
4
2B
Bicep Curl (Dumbbell)
4
3A
Decline Crunch
4
3B
Standing Calf Raise
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2A
Bench Press (Dumbbell)
4
2B
Bicep Curl (Dumbbell)
4
3A
Decline Crunch
4
3B
Standing Calf Raise
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2A
Bench Press (Dumbbell)
4
2B
Bicep Curl (Dumbbell)
4
3A
Decline Crunch
4
3B
Standing Calf Raise
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2A
Lat Pulldown
4
2B
Lateral Raise (Dumbbell)
4
3A
Hip Thrust (Barbell)
4
3B
Tricep Pushdown (Cable)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2A
Lat Pulldown
4
2B
Lateral Raise (Dumbbell)
4
3A
Hip Thrust (Barbell)
4
3B
Chest Fly (Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2A
Lat Pulldown
4
2B
Lateral Raise (Dumbbell)
4
3A
Hip Thrust (Barbell)
4
3B
Tricep Pushdown (Cable)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
4
2A
Overhead Press (Dumbbell)
3
2B
Dumbbell Row
3
3A
Hyperextension
3
3B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2A
Overhead Press (Dumbbell)
3
2B
Dumbbell Row
3
3A
Hyperextension
3
3B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
4
2A
Overhead Press (Dumbbell)
3
2B
Dumbbell Row
3
3A
Hyperextension
3
3B
Standing Calf Raise
3
Week 1
1 / 3 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
2A
Lat Pulldown
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Hip Thrust (Barbell)
4 Sets
3B
Tricep Pushdown (Cable)
4 Sets
Day 3
1A
Lunge (Dumbbell)
4 Sets
2A
Overhead Press (Dumbbell)
3 Sets
2B
Dumbbell Row
3 Sets
3A
Hyperextension
3 Sets
3B
Standing Calf Raise
3 Sets
Day 1
1
Squat (Barbell)
4 Sets
2A
Bench Press (Dumbbell)
4 Sets
2B
Bicep Curl (Dumbbell)
4 Sets
3A
Decline Crunch
4 Sets
3B
Standing Calf Raise
4 Sets