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FC

by Thomas P.
1 athletes joined

Program Description

**FC: 12-Week Strength and Endurance Program** Transform your fitness journey with this comprehensive 12-week program, designed for dedicated lifters looking to build strength and endurance. With 48 workout days, you'll engage in a variety of exercises targeting all major muscle groups, including bodyweight movements, barbell lifts, and machine work. Each session is structured to maximize results, combining compound lifts like the bench press and squats with accessory movements for balanced development. Get ready to push your limits and achieve your fitness goals with a program that evolves as you progress!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2025 09:43
  • Last Edited
    Aug 04, 2025 10:06
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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
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Bench Press (Barbell)
3
25 reps
-
3
Incline Bench Press (Barbell)
3
25 reps
-
4
Chest Fly (Machine)
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Leg Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
T-Bar Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
15 reps
-
2
Arnold Press
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
T-Bar Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
15 reps
-
2
Arnold Press
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
T-Bar Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
15 reps
-
2
Arnold Press
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
T-Bar Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
15 reps
-
2
Arnold Press
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
T-Bar Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
15 reps
-
2
Arnold Press
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
T-Bar Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
15 reps
-
2
Arnold Press
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
Preacher Curl (EZ Bar)
3
15 reps
-
3
Hammer Curl
3
15 reps
-
4
Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15 reps
-
2
French Press
3
15 reps
-
3
Tricep Extension (Cable)
3
15 reps
-
4
Hammer Curl (Cable)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
Preacher Curl (EZ Bar)
3
15 reps
-
3
Hammer Curl
3
15 reps
-
4
Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15 reps
-
2
French Press
3
15 reps
-
3
Tricep Extension (Cable)
3
15 reps
-
4
Hammer Curl (Cable)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
Preacher Curl (EZ Bar)
3
15 reps
-
3
Hammer Curl
3
15 reps
-
4
Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15 reps
-
2
French Press
3
15 reps
-
3
Tricep Extension (Cable)
3
15 reps
-
4
Hammer Curl (Cable)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
Preacher Curl (EZ Bar)
3
15 reps
-
3
Hammer Curl
3
15 reps
-
4
Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15 reps
-
2
French Press
3
15 reps
-
3
Tricep Extension (Cable)
3
15 reps
-
4
Hammer Curl (Cable)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
Preacher Curl (EZ Bar)
3
15 reps
-
3
Hammer Curl
3
15 reps
-
4
Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15 reps
-
2
French Press
3
15 reps
-
3
Tricep Extension (Cable)
3
15 reps
-
4
Hammer Curl (Cable)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
Preacher Curl (EZ Bar)
3
15 reps
-
3
Hammer Curl
3
15 reps
-
4
Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15 reps
-
2
French Press
3
15 reps
-
3
Tricep Extension (Cable)
3
15 reps
-
4
Hammer Curl (Cable)
3
25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
25 Reps
-
2
Bench Press (Barbell)
3 Sets
25 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
25 Reps
-
4
Chest Fly (Machine)
3 Sets
25 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
15 Reps
-
2
Step-Up (Weighted)
3 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
-
2
Seated Row (Cable)
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
T-Bar Row
3 Sets
15 Reps
-
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
15 Reps
-
3
Hammer Curl
3 Sets
15 Reps
-
4
Tricep Extension (Cable)
3 Sets
15 Reps
-