logo
BoostcampPNG

3 Day Quick Full Body

by termenzor
3 athletes joined

Program Description

Meant to be relatively quick powerbuilding program. Powerlifts all relatively low volume with higher intensity. Bonus back, bicep, and shoulder volume.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 12, 2024 05:30
  • Last Edited
    Dec 09, 2024 03:03
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
Squat (Barbell)
3
5 reps
RPE 6.5
2A
Legs Up Bench Press (Barbell)
3
5 reps
RPE 6.5
2B
Seated Row (Cable)
3
8 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2A
Legs Up Bench Press (Barbell)
3
5 reps
RPE 7
2B
Seated Row (Cable)
3
8 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2A
Legs Up Bench Press (Barbell)
3
5 reps
RPE 7.5
2B
Seated Row (Cable)
3
8 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
5 reps
RPE 8
RPE 7
2A
Legs Up Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2B
Seated Row (Cable)
3
8 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 6.5
2A
Long Pause Bench Press
3
5 reps
RPE 6.5
2B
Seated Row (Cable)
3
7 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2A
Long Pause Bench Press
3
5 reps
RPE 7
2B
Seated Row (Cable)
3
7 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 7
2A
Long Pause Bench Press
3
5 reps
RPE 7.5
2B
Seated Row (Cable)
3
7 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
RPE 8
RPE 7
2A
Long Pause Bench Press
1
2
5 reps
5 reps
RPE 8
RPE 7
2B
Seated Row (Cable)
3
7 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 6
2A
Long Pause Bench Press
3
5 reps
RPE 7
2B
Seated Row (Cable)
3
6 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
5 reps
RPE 8
RPE 6
2A
Long Pause Bench Press
3
6 reps
RPE 7
2B
Seated Row (Cable)
3
6 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 6
2A
Long Pause Bench Press
3
4 reps
RPE 6
2B
Seated Row (Cable)
3
6 reps
RPE 8
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Lateral Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 6.5
2A
Bench Press (Close Grip)
3
6 reps
RPE 6.5
2B
Lat Pulldown
3
8 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
8 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2A
Bench Press (Close Grip)
3
6 reps
RPE 7
2B
Lat Pulldown
3
8 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
8 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 7
2A
Bench Press (Close Grip)
3
6 reps
RPE 7.5
2B
Lat Pulldown
3
8 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
8 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
4 reps
RPE 8
RPE 7
2A
Bench Press (Close Grip)
1
2
6 reps
6 reps
RPE 8
RPE 7
2B
Lat Pulldown
3
8 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
8 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6.5
2A
Bench Press (Wide Grip)
3
5 reps
RPE 6.5
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
6 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2A
Bench Press (Wide Grip)
3
5 reps
RPE 7
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
6 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 7
2A
Bench Press (Wide Grip)
3
5 reps
RPE 7.5
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
6 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
RPE 8
RPE 7
2A
Bench Press (Wide Grip)
1
2
5 reps
5 reps
RPE 8
RPE 7
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
6 reps
RPE 8
3B
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
4 reps
RPE 8
RPE 6
2A
Bench Press (Wide Grip)
3
5 reps
RPE 7
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
5 reps
RPE 8
3B
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
4 reps
RPE 8
RPE 6
2A
Bench Press (Wide Grip)
3
6 reps
RPE 7
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
5 reps
RPE 8
3B
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 8
RPE 6
2A
Bench Press (Wide Grip)
1
4 reps
RPE 6
2B
Underhand Lat Pulldown
3
8 reps
RPE 8
3A
Hammer Curl
3
5 reps
RPE 8
3B
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 6
2
Bench Press (Wide Grip)
3
5 reps
RPE 6
3
Seated Lateral Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 6.5
2A
Bench Press (Paused)
3
5 reps
RPE 6.5
2B
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
3A
Seated Dumbbell Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 6.5
2A
Bench Press (Paused)
3
5 reps
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
3A
Seated Dumbbell Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 6.5
2A
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
3A
Seated Dumbbell Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 6.5
2A
Bench Press (Paused)
1
2
4 reps
5 reps
RPE 8
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
3A
Seated Dumbbell Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
3
4 reps
RPE 6.5
2B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3A
Spider Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
3
4 reps
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3A
Spider Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
4 reps
4 reps
RPE 8
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3A
Spider Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
3 reps
4 reps
RPE 8
RPE 7
2B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3A
Spider Curl
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 8
RPE 6
2B
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 8
3A
Bicep Curl (Cable)
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
2 reps
5 reps
RPE 8
RPE 6
2B
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 8
3A
Bicep Curl (Cable)
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Paused)
1
2
1 reps
5 reps
RPE 8
RPE 6
2B
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 8
3A
Bicep Curl (Cable)
3
12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Alternating Dumbbell Curl
3
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@6.5
2A
Legs Up Bench Press (Barbell)
3 Sets
5 Reps
@6.5
2B
Seated Row (Cable)
3 Sets
8 Reps
@8
3A
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
3B
Seated Lateral Raise
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
@6.5
2A
Bench Press (Close Grip)
3 Sets
6 Reps
@6.5
2B
Lat Pulldown
3 Sets
8 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
3B
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Lunge (Barbell)
3 Sets
8 Reps
@6.5
2A
Bench Press (Paused)
3 Sets
5 Reps
@6.5
2B
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@8
3A
Seated Dumbbell Curl
3 Sets
12 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8