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Buff Penguin Full Body Program

by Dylan Wells

Program Description

Buff Penguin Full Body Program

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2025 09:35
  • Last Edited
    May 27, 2025 10:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
8-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Hanging Leg Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
8-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Hanging Leg Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
8-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Hanging Leg Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
8-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Hanging Leg Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
7
Rotating Plank
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
7
Rotating Plank
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
7
Rotating Plank
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
7
Rotating Plank
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Chin-Up (Weighted)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
3
8-10 reps
-
5
Single Leg Romanian Deadlift
2
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Chin-Up (Weighted)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
3
8-10 reps
-
5
Single Leg Romanian Deadlift
2
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Chin-Up (Weighted)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
3
8-10 reps
-
5
Single Leg Romanian Deadlift
2
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Chin-Up (Weighted)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
3
8-10 reps
-
5
Single Leg Romanian Deadlift
2
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5-7 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
7
Rotating Plank
2 Sets
1 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Squat (Barbell)
3 Sets
8-10 Reps
-
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
-
7
Hanging Leg Raise
2 Sets
15-20 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
2
Front Squat (Barbell)
3 Sets
8-10 Reps
-
3
Chin-Up (Weighted)
3 Sets
8-10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
-
5
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
-
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
20 Reps
-