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Programs- Ivanna full body 3x

by null

Program Description

She

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 24, 2025 01:49
  • Last Edited
    Jul 05, 2025 06:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Chest Press (Machine)
2
15+ reps
-
3
Back Extension (Weighted)
2
15+ reps
-
4
Underhand Lat Pulldown
2
12+ reps
-
5
Lying Leg Curl
3
15+ reps
-
6
Leg Extension
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10+ reps
-
2
Shoulder Press (Machine)
2
15+ reps
-
3
Seated Row (Cable)
2
15+ reps
-
4
Hip Abductor (Machine)
3
15+ reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
2
20+ reps
-
7
Reverse Pec Deck
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12+ reps
-
2
Pec Deck (Machine)
2
15+ reps
-
3
Wide Grip Lat Pulldown
2
12+ reps
-
4
Hip Thrust (Machine)
3
12+ reps
-
5
Bicep Curl (Cable)
2
12+ reps
-
6
Tricep Rope Push Down (Cable)
2
15+ reps
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Press
2 Sets
12+ Reps
-
2
Incline Chest Press (Machine)
2 Sets
15+ Reps
-
3
Back Extension (Weighted)
2 Sets
15+ Reps
-
4
Underhand Lat Pulldown
2 Sets
12+ Reps
-
5
Lying Leg Curl
3 Sets
15+ Reps
-
6
Leg Extension
3 Sets
15+ Reps
-
Day 2
1
Hack Squat
2 Sets
10+ Reps
-
2
Shoulder Press (Machine)
2 Sets
15+ Reps
-
3
Seated Row (Cable)
2 Sets
15+ Reps
-
4
Hip Abductor (Machine)
3 Sets
15+ Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
20+ Reps
-
7
Reverse Pec Deck
2 Sets
15+ Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
12+ Reps
-
2
Pec Deck (Machine)
2 Sets
15+ Reps
-
3
Wide Grip Lat Pulldown
2 Sets
12+ Reps
-
4
Hip Thrust (Machine)
3 Sets
12+ Reps
-
5
Bicep Curl (Cable)
2 Sets
12+ Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
15+ Reps
-