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
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Powerbuilding, Muscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 29, 2025 10:54
- Last EditedJun 18, 2025 08:51
Summary
Transform your physique with the Papaloup Fullbody 3days program, a comprehensive 12-week training plan designed for those ready to commit to a stronger, more defined body. Train three times a week with a dynamic mix of supersets targeting all major muscle groups, ensuring a balanced approach to strength and hypertrophy. Each session combines compound movements like the Dumbbell Bench Press and Leg Press with isolation exercises to maximize your gains. Whether you're a seasoned lifter or just starting out, this program will push your limits and elevate your fitness journey.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
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 Row4 Sets
8-12 Reps
@8.5
2A
Leg Press3 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 Pull3 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 Curl3 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 Pulldown3 Sets
8-12 Reps
@8.5
2C
Seated Calf Raise3 Sets
20-25 Reps
@8
3A
Neck Extension3 Sets
10-15 Reps
@8
3B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
3C
French Press3 Sets
8-12 Reps
@9