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Kistelach Complete Physique

by Mathias
1 athletes joined

Program Description

This full body 3x per week program is designed to provide maximum gains for beginner to intermediate lifters.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2026 06:14
  • Last Edited
    Mar 16, 2026 08:38
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9%
Biceps
9%
Triceps
9%
Glutes
7.9%
Abs
7.9%
Upper Back
7.9%
Front Delts
7.9%
Quadriceps
6.7%
Lats
6.7%
Forearms
5.6%
Chest
5.6%
Middle Delts
4.5%
Lower Back
3.4%
Rear Delts
3.4%
Calves
2.2%
Neck
2.2%
Adductors
1.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-18 reps
-
3
Hyperextension
3
AMRAP
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
5
T-Bar Row
3
8-16 reps
-
6
Incline Bench Press (Barbell)
3
6-12 reps
-
7
Lateral Raise (Cable)
3
10-14 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Hip Thrust (Machine)
3
6-12 reps
-
3
Lying Leg Curl
3
10-16 reps
-
4
Leg Extension
3
10-16 reps
-
5
Dip (Bodyweight)
3
6-14 reps
-
6
Bicep Curl (EZ Bar)
3
8-16 reps
-
7
Tricep Rope Push Down (Cable)
3
10-16 reps
-
8
Shrug (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Seated Calf Raise
3
12-20 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
12-18 reps
-
8
Neck Curl
3
14-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
10-18 Reps
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3
Hyperextension
3 Sets
AMRAP
-
4
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
5
T-Bar Row
3 Sets
8-16 Reps
-
6
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
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7
Lateral Raise (Cable)
3 Sets
10-14 Reps
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8
Wrist Curls
3 Sets
AMRAP
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Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Hip Thrust (Machine)
3 Sets
6-12 Reps
-
3
Lying Leg Curl
3 Sets
10-16 Reps
-
4
Leg Extension
3 Sets
10-16 Reps
-
5
Dip (Bodyweight)
3 Sets
6-14 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-16 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10-16 Reps
-
8
Shrug (Barbell)
3 Sets
AMRAP
-
Day 3
1
Overhead Press (Barbell)
3 Sets
6-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Calf Raise
3 Sets
12-20 Reps
-
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
7
Abs Crunch (Machine)
3 Sets
12-18 Reps
-
8
Neck Curl
3 Sets
14-20 Reps
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