logo
BoostcampPNG

Baby 3 FULL BODY

by Edje R.
2 athletes joined

Program Description

Full body 3x per week.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 03, 2024 12:37
  • Last Edited
    Jun 26, 2024 01:45

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.
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
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
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
10
V-Up
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
7
Hyperextensions
3
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8.5
5
Cable Crossover
4 Sets
10 Reps
@8.5
6
Bench Press (Close Grip)
4 Sets
7
Hyperextensions
3 Sets
12 Reps
@8.5