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BoostcampPNG

3-Day full body workout program

by Lloydy262
1 athletes joined

Program Description

This is a well revised full-body workout plan which is well-structured for hypertrophy, with a good balance of compound and isolation exercises. Use progressive overload to keep challenging your muscles Rest times = 60- 90secs

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2024 11:18
  • Last Edited
    Jul 06, 2024 01:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Leg Extension
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Leg Press
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Single Arm Iso Row
4
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Extension (Machine)
3
10-15 reps
RPE 8
6
Hack Squat
4
8-10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
4 Sets
8-12 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Leg Extension
4 Sets
8-10 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@8
2
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
@8
3
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Face Pull
3 Sets
10-15 Reps
@8
7
Leg Press
4 Sets
12-15 Reps
@8
Day 3
1
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Single Arm Iso Row
4 Sets
8-12 Reps
@8
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
6
Hack Squat
4 Sets
8-10 Reps
@8