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BoostcampPNG

3 Day Blast - Full Body

by Rich P.

Program Description

The main focus is to increase strength and muscle mass for those who can only train 3 days a week

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 15, 2024 11:30
  • Last Edited
    Nov 15, 2024 11:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
10 reps
65%
6
Deadlift (Barbell)
2
10 reps
65%
7
Barbell Row
2
10 reps
65%
8
Overhead Press (Barbell)
1
10 reps
65%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
10 reps
65%
6
Deadlift (Barbell)
2
10 reps
65%
7
Barbell Row
2
10 reps
65%
8
Overhead Press (Barbell)
1
10 reps
65%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
5 reps
80%
6
Deadlift (Barbell)
2
5 reps
80%
7
Barbell Row
2
5 reps
80%
8
Overhead Press (Barbell)
1
5 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
5 reps
80%
6
Deadlift (Barbell)
2
5 reps
80%
7
Barbell Row
2
5 reps
80%
8
Overhead Press (Barbell)
1
5 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
3
Bicep Curl (Barbell)
1
AMRAP
RPE 8
4
Skull Crusher (Barbell)
1
AMRAP
RPE 8
5
Squat (Barbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Barbell Row
2
15 reps
50%
8
Overhead Press (Barbell)
1
15 reps
50%
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
10
Dip (Bodyweight)
1
AMRAP
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8
3
Bicep Curl (Barbell)
1 Set
AMRAP
@8
4
Skull Crusher (Barbell)
1 Set
AMRAP
@8
5
Squat (Barbell)
2 Sets
15 Reps
50%
6
Deadlift (Barbell)
2 Sets
15 Reps
50%
7
Barbell Row
2 Sets
15 Reps
50%
8
Overhead Press (Barbell)
1 Set
15 Reps
50%
9
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
10
Dip (Bodyweight)
1 Set
AMRAP
@8
Day 2
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8
3
Bicep Curl (Barbell)
1 Set
AMRAP
@8
4
Skull Crusher (Barbell)
1 Set
AMRAP
@8
5
Squat (Barbell)
2 Sets
15 Reps
50%
6
Deadlift (Barbell)
2 Sets
15 Reps
50%
7
Barbell Row
2 Sets
15 Reps
50%
8
Overhead Press (Barbell)
1 Set
15 Reps
50%
9
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
10
Dip (Bodyweight)
1 Set
AMRAP
@8
Day 3
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8
3
Bicep Curl (Barbell)
1 Set
AMRAP
@8
4
Skull Crusher (Barbell)
1 Set
AMRAP
@8
5
Squat (Barbell)
2 Sets
15 Reps
50%
6
Deadlift (Barbell)
2 Sets
15 Reps
50%
7
Barbell Row
2 Sets
15 Reps
50%
8
Overhead Press (Barbell)
1 Set
15 Reps
50%
9
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
10
Dip (Bodyweight)
1 Set
AMRAP
@8