Program Description
This 3 day, fullbody program combines dynamic, functional movements with compound lifts to hit every part of your body while covering all your bases. Workouts start with kettlebell movements to prime your CNS, then progress to traditional powerlifting and bodybuilding components to get those gainz! Workouts end with a healthy dose of conditioning. Perfect program to combine with other training and pairs well with a dedicated conditioning program. Can be done every other day (i.e. Monday/Wednesday/Friday) Rest 60-90 seconds between each set of ballistic movements (kb swings/snatches) Rest 2-3 minutes for powerlifting movements (bench, dead, squat) Rest 60 seconds for all other movements. Feel free to add accessory movements as needed.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Powerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedMar 31, 2024 05:52
- Last EditedAug 26, 2024 01:52
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean & Press
5
3 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Reverse Lunge (Barbell)
3
6-8 reps
RPE 7.5
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Chin-Up (Weighted)
3
4-6 reps
RPE 7.5
6
Dip (Weighted)
3
6-8 reps
RPE 7.5
7
Dumbbell Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Overhead Tricep Extension (Cable)
1
1
15 reps
20 reps
RPE 7.5
RPE 8.5
9
Farmer's Walk (Weighted)
4
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean & Press
5
3 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Reverse Lunge (Barbell)
3
6-8 reps
RPE 7.5
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Chin-Up (Weighted)
3
4-6 reps
RPE 7.5
6
Dip (Weighted)
3
6-8 reps
RPE 7.5
7
Dumbbell Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Overhead Tricep Extension (Cable)
1
1
15 reps
20 reps
RPE 7.5
RPE 8.5
9
Farmer's Walk (Weighted)
4
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean & Press
5
3 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Reverse Lunge (Barbell)
3
6-8 reps
RPE 7.5
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Chin-Up (Weighted)
3
4-6 reps
RPE 7.5
6
Dip (Weighted)
3
6-8 reps
RPE 7.5
7
Dumbbell Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Overhead Tricep Extension (Cable)
1
1
15 reps
20 reps
RPE 7.5
RPE 8.5
9
Farmer's Walk (Weighted)
4
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean & Press
5
3 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Reverse Lunge (Barbell)
3
6-8 reps
RPE 7.5
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Chin-Up (Weighted)
3
4-6 reps
RPE 7.5
6
Dip (Weighted)
3
6-8 reps
RPE 7.5
7
Dumbbell Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Overhead Tricep Extension (Cable)
1
1
15 reps
20 reps
RPE 7.5
RPE 8.5
9
Farmer's Walk (Weighted)
4
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean & Press
5
3 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Reverse Lunge (Barbell)
3
6-8 reps
RPE 7.5
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Chin-Up (Weighted)
3
4-6 reps
RPE 7.5
6
Dip (Weighted)
3
6-8 reps
RPE 7.5
7
Dumbbell Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Overhead Tricep Extension (Cable)
1
1
15 reps
20 reps
RPE 7.5
RPE 8.5
9
Farmer's Walk (Weighted)
4
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean & Press
5
3 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Reverse Lunge (Barbell)
3
6-8 reps
RPE 7.5
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Chin-Up (Weighted)
3
4-6 reps
RPE 7.5
6
Dip (Weighted)
3
6-8 reps
RPE 7.5
7
Dumbbell Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Overhead Tricep Extension (Cable)
1
1
15 reps
20 reps
RPE 7.5
RPE 8.5
9
Farmer's Walk (Weighted)
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 6.5
2
Deadlift (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lat Pulldown
3
6-8 reps
RPE 7.5
7
Face Pull
1
40 reps
RPE 8
8
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 9
9
Goblet Squat
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 6.5
2
Deadlift (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lat Pulldown
3
6-8 reps
RPE 7.5
7
Face Pull
1
40 reps
RPE 8
8
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 9
9
Goblet Squat
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 6.5
2
Deadlift (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lat Pulldown
3
6-8 reps
RPE 7.5
7
Face Pull
1
40 reps
RPE 8
8
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 9
9
Goblet Squat
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 6.5
2
Deadlift (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lat Pulldown
3
6-8 reps
RPE 7.5
7
Face Pull
1
40 reps
RPE 8
8
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 9
9
Goblet Squat
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 6.5
2
Deadlift (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lat Pulldown
3
6-8 reps
RPE 7.5
7
Face Pull
1
40 reps
RPE 8
8
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 9
9
Goblet Squat
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 6.5
2
Deadlift (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lat Pulldown
3
6-8 reps
RPE 7.5
7
Face Pull
1
40 reps
RPE 8
8
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 9
9
Goblet Squat
1
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
3-5 reps
RPE 6.5
2
Front Squat (Paused)
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pendlay Row
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Dip (Bodyweight)
1
50 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Step-Up (Weighted)
1
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
3-5 reps
RPE 6.5
2
Front Squat (Paused)
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pendlay Row
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Dip (Bodyweight)
1
50 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Step-Up (Weighted)
1
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
3-5 reps
RPE 6.5
2
Front Squat (Paused)
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pendlay Row
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Dip (Bodyweight)
1
50 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Step-Up (Weighted)
1
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
3-5 reps
RPE 6.5
2
Front Squat (Paused)
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pendlay Row
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Dip (Bodyweight)
1
50 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Step-Up (Weighted)
1
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
3-5 reps
RPE 6.5
2
Front Squat (Paused)
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pendlay Row
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Dip (Bodyweight)
1
50 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Step-Up (Weighted)
1
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
3-5 reps
RPE 6.5
2
Front Squat (Paused)
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pendlay Row
1
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Dip (Bodyweight)
1
50 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Step-Up (Weighted)
1
50 reps
RPE 9
Week 1
1 / 6 Weeks
Day 3
1
Snatch (Kettlebell)4 Sets
3-5 Reps
@6.5
2
Front Squat (Paused)1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pendlay Row1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7
@7.5
@8
@8.5
@9
4
Dip (Bodyweight)1 Set
50 Reps
@9
5
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7.5
@8
@9
7
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
8
Step-Up (Weighted)1 Set
50 Reps
@9
Day 1
1
Kettlebell Clean & Press5 Sets
3 Reps
@6.5
2
Squat (Barbell)5 Sets
5 Reps
@8
3
Reverse Lunge (Barbell)3 Sets
6-8 Reps
@7.5
4
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
5
Chin-Up (Weighted)3 Sets
4-6 Reps
@7.5
6
Dip (Weighted)3 Sets
6-8 Reps
@7.5
7
Dumbbell Row1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
8
Overhead Tricep Extension (Cable)1 Set
1 Set
15 Reps
20 Reps
@7.5
@8.5
9
Farmer's Walk (Weighted)4 Sets
1 mins
@8
Day 2
1
Kettlebell Swing3 Sets
8-12 Reps
@6.5
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@7
@8
@9
4
Chest Supported Row (Machine)4 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
@7.5
@8
@8.5
6
Lat Pulldown3 Sets
6-8 Reps
@7.5
7
Face Pull1 Set
40 Reps
@8
8
Leg Extension1 Set
1 Set
15 Reps
12 Reps
@8
@9
9
Goblet Squat1 Set
50 Reps
@10