Full Moon Fuck Pack

by Squirrl

1 athletes joined

Program Description

.

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 03, 2026 02:46
Last Edited
Feb 03, 2026 12:29

Muscle Engagement

Front

Back

MuscleSet

Triceps

13%

Biceps

10.5%

Front Delts

9.6%

Glutes

9.6%

Hamstrings

8.8%

Upper Back

8.2%

Chest

7.9%

Quadriceps

7.9%

Middle Delts

4.2%

Forearms

4.2%

Abs

4%

Lats

4%

Lower Back

2.8%

Calves

2.3%

Rear Delts

1.7%

Adductors

1.1%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
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

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

4

8 reps

-

2

Bench Press (Dumbbell)

3

8 reps

-

3

Overhead Press (Barbell)

3

8 reps

-

4A

Lateral Raise (Cable)

3

12 reps

-

4B

Chest Fly (Dumbbell)

3

10 reps

-

5

Skull Crusher (Barbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

4

8 reps

-

2

Lat Pulldown

4

8 reps

-

3

Seated Row (Cable)

3

10 reps

-

4A

Face Pull

3

12 reps

-

4B

Incline Curl (Dumbbell)

3

8 reps

-

5A

Shrug (Barbell)

3

20 reps

-

5B

Hammer Curl (Dumbbell)

3

8 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 3

1

Squat (Smith Machine)

4

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

4

Standing Calf Raise

4

20 reps

-

5

Glute Bridge (Barbell)

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

4

8 reps

-

2

Overhead Tricep Extension (Cable)

3

10 reps

-

3

Tricep Pushdown (Cable)

3

12 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Concentration Curl

3

12 reps

-

Day 1

1

Incline Bench Press (Smith Machine)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

2

Bench Press (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

3

Overhead Press (Barbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

4A

Lateral Raise (Cable)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

4B

Chest Fly (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

5

Skull Crusher (Barbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

2

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

3

Seated Row (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

4A

Face Pull

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

4B

Incline Curl (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

5A

Shrug (Barbell)

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

-

-

-

5B

Hammer Curl (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

Day 3

1

Squat (Smith Machine)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

2

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

3

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

4

Standing Calf Raise

1 Set

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

20 Reps

-

-

-

-

5

Glute Bridge (Barbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

Day 4

1

Close Grip Bench Press (Smith Machine)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

2

Overhead Tricep Extension (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

3

Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

4

Bicep Curl (Barbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

5

Bicep Curl (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

6

Concentration Curl

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-