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Full Body Pull - Build Muscle and Lose Weight

by Dylan F.

Program Description

This program is designed to help you safely lose body fat, maintain and build lean muscle, and improve your overall strength and confidence using a beginner-friendly, pull-focused workout structure. With just three full-body gym sessions per week, it supports sustainable weight loss while promoting muscle definition — all tailored to help you look and feel your best by your wedding. Combining simple strength training, light conditioning, and a consistent routine, the program creates a strong foundation for long-term health and a lean, athletic physique.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2025 01:50
  • Last Edited
    May 13, 2025 02:29
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4.8 Stars with 10, 000+ Ratings
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
Stretching
1
5 mins
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Dumbbell Curl
2
12 reps
-
5
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Dumbbell Curl
2
12 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Incline Hammer Curl (Dumbbell)
2
12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl
2
12 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Step-Up (Weighted)
2
10 reps
-
4
Treadmill
1
20 mins
-
5
Russian Twist (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
25 mins
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Cable)
2
15 reps
-
4
Russian Twist (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
10 reps
-
4
Farmer's Walk (Weighted)
2
20 reps
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Jump Rope
3
0.5 mins
-
4
Hammer Curl
2
12 reps
-
5
Plank
3
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Leg Press
3 Sets
10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
2 Sets
12 Reps
-
6
Plank
3 Sets
0.5 mins
-
Day 2
1
Squat (Bodyweight)
3 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Incline Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
5
Lying Leg Raise
3 Sets
15 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
2
Pull-Up (Assisted)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
2 Sets
10 Reps
-
4
Treadmill
1 Set
20 mins
-
5
Russian Twist (Dumbbell)
2 Sets
10 Reps
-