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BoostcampPNG

3 day full body

by Anonymous

Program Description

Gain size and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 24, 2025 10:28
  • Last Edited
    Feb 24, 2025 10:59
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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 (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Reverse Pec Deck
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 9
5
Leg Extension
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Tricep Pushdown (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hip Thrust (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Single Arm Cable Lateral Raises
2
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
RPE 10
6
Hammer Curl
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Leg Press
2
RPE 10
5
Leg Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
@10
2
Lat Pulldown
2 Sets
@10
3
Reverse Pec Deck
2 Sets
@10
4
Romanian Deadlift (Barbell)
2 Sets
@9
5
Leg Extension
2 Sets
@10
6
Alternating Dumbbell Curl
2 Sets
@10
7
Tricep Pushdown (Cable)
2 Sets
@10
Day 2
1
Squat (Barbell)
2 Sets
@8.5
2
Hip Thrust (Machine)
2 Sets
@10
3
Seated Row (Cable)
2 Sets
@10
4
Single Arm Cable Lateral Raises
2 Sets
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
@10
6
Hammer Curl
2 Sets
@10
7
Abs Crunch (Machine)
1 Set
@10
Day 3
1
Chest Supported Row (Machine)
2 Sets
@10
2
Pec Deck (Machine)
2 Sets
@10
3
Overhead Tricep Extension (Cable)
2 Sets
@10
4
Leg Press
2 Sets
@10
5
Leg Curl
2 Sets
@10
6
Hip Adductor (Machine)
2 Sets
@10