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BoostcampPNG

Busy College Student Gets Strong

by kaitlyn D.

Program Description

muscle building/hypertrophy focus, almost 100% ideal fullbody 3 days/wk program for beginners. subsitutes squats and barbell deadlift compound exercises bcs i hate them.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2026 02:05
  • Last Edited
    Jan 22, 2026 05:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Quadriceps
9.3%
Hamstrings
9.3%
Glutes
9.3%
Front Delts
9.3%
Upper Back
9.3%
Lats
9.3%
Biceps
7.8%
Abs
5.4%
Chest
4.7%
Middle Delts
4.7%
Calves
3.1%
Abductors
2.3%
Lower Back
2.3%
Forearms
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Seated Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crunch
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Cable Crunch
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-