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BoostcampPNG

Papaloup Fullbody 3days

by Matthieu W.

Program Description

Le programme est clairement fait pour moi, format Fullbody, en superset, on va sur l’essentiel à mon sens, de quoi reperdre du gras et reprendre un peu de muscle :)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2025 10:54
  • Last Edited
    May 14, 2025 10:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Dumbbell Row
4
8-12 reps
RPE 8.5
2A
Leg Press
3
10-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 9
3A
Bicep Curl (Cable)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
4
5-8 reps
RPE 8.5
1B
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
8-12 reps
RPE 8.5
2C
Seated Calf Raise
3
20-25 reps
RPE 8
3A
Neck Extension
3
10-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3C
French Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Pinwheel Curl
3
8-10 reps
RPE 8.5
2C
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
1B
Dumbbell Row
4 Sets
8-12 Reps
@8.5
2A
Leg Press
3 Sets
10-15 Reps
@8
2B
Lateral Raise (Dumbbell)
3 Sets
20-25 Reps
@9
3A
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
3C
Face Pull
3 Sets
12-15 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9.5
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
2B
Pinwheel Curl
3 Sets
8-10 Reps
@8.5
2C
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3A
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
3B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@7.5
Day 2
1A
Zercher Squat (Barbell)
4 Sets
5-8 Reps
@8.5
1B
Overhead Press (Barbell)
4 Sets
5-8 Reps
@8.5
2A
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
2B
Lat Pulldown
3 Sets
8-12 Reps
@8.5
2C
Seated Calf Raise
3 Sets
20-25 Reps
@8
3A
Neck Extension
3 Sets
10-15 Reps
@8
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
3C
French Press
3 Sets
8-12 Reps
@9