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BoostcampPNG

Full Body Split

by Jordan N.
4.0
(1 rating)

Program Description

To gain muscle and size

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2024 01:08
  • Last Edited
    Dec 25, 2024 01:25
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Incline Chest Press (Machine)
3 Sets
12 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Machine)
3 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
7
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Hammer Curl
3 Sets
12 Reps
-
2
Forearm/Wrist Wind Up
3 Sets
12 Reps
-
3
Wrist Curls
3 Sets
12 Reps
-
4
Arnold Press
3 Sets
12 Reps
-
5
Lateral Raise (Machine)
3 Sets
12 Reps
-
6
Shoulder Press (Machine)
3 Sets
12 Reps
-
7
Front Raise
3 Sets
12 Reps
-
Day 4
1
Leg Curl
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Step Climber
1 Set
10 mins
-
4
Leg Extension
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Jordan N.Age 25, Man
2 months ago
5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Been great