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Parker’s 3 day full body workout

by Parker J.
1 athletes joined

Program Description

This workout includes the removal of barbell exercises and pull-ups, and the separation of muscle groups to avoid excessive fatigue. Each muscle group is worked multiple times throughout the week while keeping the total weekly sets balanced for hypertrophy.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 30, 2024 05:37
  • Last Edited
    Feb 20, 2025 02:53
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ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Pec Deck (Machine)
2
-
7
Step-Up (Weighted)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Lateral Raise (Dumbbell)
2
-
10
Tricep Kickback
2
-
11
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Lunge (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Overhead Extension (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Pec Deck (Machine)
2
-
7
Step-Up (Weighted)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Lateral Raise (Dumbbell)
2
-
10
Tricep Kickback
2
-
11
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Lunge (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Lunge (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bulgarian Split Squat (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bulgarian Split Squat (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bulgarian Split Squat (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bulgarian Split Squat (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bulgarian Split Squat (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Lunge (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Squat (Barbell)
3
-
4
Overhead Extension (Dumbbell)
2
-
5
Bench Press (Dumbbell)
2
-
6
Pec Deck (Machine)
2
-
7
Step-Up (Weighted)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Lateral Raise (Dumbbell)
2
-
10
Tricep Kickback
2
-
11
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Straight Arm Pulldown
2
-
4
Face Pull
2
-
5
Leg Curl
2
-
6
Rear Delt Fly (Dumbbell)
2
-
7
Bent Over Row (Barbell)
3
-
8
Bicep Curl (Dumbbell)
2
-
9
Romanian Deadlift (Barbell)
3
-
10
Plank
2
1 mins
-
11
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Hanging Leg Raise
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Concentration Curl
2
-
7
Leg Curl
2
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Hanging Leg Raise
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Concentration Curl
2
-
7
Leg Curl
2
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Hanging Leg Raise
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Concentration Curl
2
-
7
Leg Curl
2
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Hanging Leg Raise
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Concentration Curl
2
-
7
Leg Curl
2
-
8
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Straight Arm Pulldown
2
-
4
Face Pull
2
-
5
Leg Curl
2
-
6
Rear Delt Fly (Dumbbell)
2
-
7
Bent Over Row (Barbell)
3
-
8
Bicep Curl (Dumbbell)
2
-
9
Romanian Deadlift (Barbell)
3
-
10
Plank
2
1 mins
-
11
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Straight Arm Pulldown
2
-
4
Face Pull
2
-
5
Leg Curl
2
-
6
Rear Delt Fly (Dumbbell)
2
-
7
Bent Over Row (Barbell)
3
-
8
Bicep Curl (Dumbbell)
2
-
9
Romanian Deadlift (Barbell)
3
-
10
Plank
2
1 mins
-
11
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Straight Arm Pulldown
2
-
4
Face Pull
2
-
5
Leg Curl
2
-
6
Rear Delt Fly (Dumbbell)
2
-
7
Bent Over Row (Barbell)
3
-
8
Bicep Curl (Dumbbell)
2
-
9
Romanian Deadlift (Barbell)
3
-
10
Plank
2
1 mins
-
11
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Straight Arm Pulldown
2
-
4
Face Pull
2
-
5
Leg Curl
2
-
6
Rear Delt Fly (Dumbbell)
2
-
7
Bent Over Row (Barbell)
3
-
8
Bicep Curl (Dumbbell)
2
-
9
Romanian Deadlift (Barbell)
3
-
10
Plank
2
1 mins
-
11
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Straight Arm Pulldown
2
-
4
Face Pull
2
-
5
Leg Curl
2
-
6
Rear Delt Fly (Dumbbell)
2
-
7
Bent Over Row (Barbell)
3
-
8
Bicep Curl (Dumbbell)
2
-
9
Romanian Deadlift (Barbell)
3
-
10
Plank
2
1 mins
-
11
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Straight Arm Pulldown
2
-
4
Face Pull
2
-
5
Leg Curl
2
-
6
Rear Delt Fly (Dumbbell)
2
-
7
Bent Over Row (Barbell)
3
-
8
Bicep Curl (Dumbbell)
2
-
9
Romanian Deadlift (Barbell)
3
-
10
Plank
2
1 mins
-
11
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Straight Arm Pulldown
2
-
4
Face Pull
2
-
5
Leg Curl
2
-
6
Rear Delt Fly (Dumbbell)
2
-
7
Bent Over Row (Barbell)
3
-
8
Bicep Curl (Dumbbell)
2
-
9
Romanian Deadlift (Barbell)
3
-
10
Plank
2
1 mins
-
11
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
12
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Decline Bench Press (Dumbbell)
3
-
3
High Row
2
-
4
Leg Press
3
-
5
T-Bar Row
3
-
6
Arnold Press
3
-
7
Hyperextension
2
-
8
Hammer Curl
2
-
9
Single Arm Row (Dumbbell)
3
-
10
Cable Crunch
2
-
11
Chest Fly (Dumbbell)
2
-
12
Tricep Extension (Dumbbell)
2
-
13
Russian Twist (Dumbbell)
2
-
14
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
12
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
12
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
12
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
12
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
12
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
12
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Arnold Press
3
-
4
Leg Press
3
-
5
Hammer Curl
2
-
6
Cable Crunch
2
-
7
Chest Fly (Dumbbell)
2
-
8
Face Pull
2
-
9
Romanian Deadlift (Barbell)
2
-
10
Tricep Extension (Dumbbell)
2
-
11
Russian Twist (Dumbbell)
2
-
12
Calf Raise (Leg Press)
3
-
Week 1
1 / 12 Weeks
Day 2
1
Seated Row (Cable)
3 Sets
-
2
Bicep Curl (Dumbbell)
3 Sets
-
3
Straight Arm Pulldown
2 Sets
-
4
Face Pull
2 Sets
-
5
Leg Curl
2 Sets
-
6
Rear Delt Fly (Dumbbell)
2 Sets
-
7
Bent Over Row (Barbell)
3 Sets
-
8
Bicep Curl (Dumbbell)
2 Sets
-
9
Romanian Deadlift (Barbell)
3 Sets
-
10
Plank
2 Sets
1 mins
-
11
Seated Calf Raise
3 Sets
-
Day 3
1
Decline Bench Press (Dumbbell)
3 Sets
-
2
Single Arm Row (Dumbbell)
3 Sets
-
3
Arnold Press
3 Sets
-
4
Leg Press
3 Sets
-
5
Hammer Curl
2 Sets
-
6
Cable Crunch
2 Sets
-
7
Chest Fly (Dumbbell)
2 Sets
-
8
Face Pull
2 Sets
-
9
Romanian Deadlift (Barbell)
2 Sets
-
10
Tricep Extension (Dumbbell)
2 Sets
-
11
Russian Twist (Dumbbell)
2 Sets
-
12
Calf Raise (Leg Press)
3 Sets
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Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Overhead Tricep Extension (Dumbbell)
2 Sets
-
5
Bench Press (Dumbbell)
2 Sets
-
6
Pec Deck (Machine)
2 Sets
-
7
Step-Up (Weighted)
2 Sets
-
8
Tricep Pushdown (Cable)
2 Sets
-
9
Lateral Raise (Dumbbell)
2 Sets
-
10
Tricep Kickback
2 Sets
-
11
Standing Calf Raise
3 Sets
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