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Golden FUL

by Brandon H.

Program Description

Golden FUL is a comprehensive 12-week workout program designed to build strength and muscle across all major muscle groups while being able to spend the time you need outside the gym when life gets in the way. We all wish we could have a schedule that’s normal but that’s not the hand all of us have been dealt. This program is 3 days a week full body/ upper lower. This gives you twice a week frequency while giving you plenty of time for recovery and the time you need to fulfill your duties outside the gym.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2025 08:21
  • Last Edited
    Sep 24, 2025 08:39
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.5%
Triceps
9.5%
Glutes
9%
Upper Back
8.5%
Quadriceps
8%
Biceps
7.5%
Chest
7.5%
Lats
7%
Front Delts
6.5%
Middle Delts
6%
Abs
5.5%
Lower Back
5%
Rear Delts
3%
Abductors
3%
Adductors
2.5%
Forearms
1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Cable Low Row
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Side Lateral
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
3
Cable Crossover
3 Sets
12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Press (Barbell)
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Hack Squat
3 Sets
8 Reps
-
2
Stiff Leg Deadlift
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
3 Sets
12 Reps
-
7
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
2
Cable Low Row
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
5
Seated Side Lateral
3 Sets
12 Reps
-
6
Rear Delt Row
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-