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BoostcampPNG

FULLBODY 3X

by manuel
54 athletes joined

Program Description

Programa de sencilla comprensión que se centra en hipertrofia y fuerza. Se debe tener en cuenta la sobrecarga progresiva, el apropiado calentamiento, la pre-fatiga, el descanso entre series, las horas de sueño, la alimentación, ejercicios cardiovasculares de alta/media/baja intensidad y los de estiramiento.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 13, 2024 02:58
  • Last Edited
    Apr 20, 2025 05:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
2
5-8 reps
8-12 reps
-
-
4
Face Pull
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
2
5-8 reps
8-12 reps
-
-
4
Face Pull
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
2
5-8 reps
8-12 reps
-
-
4
Face Pull
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
2
5-8 reps
8-12 reps
-
-
4
Face Pull
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
-
-
2
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
2
2
5-8 reps
8-12 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
-
-
2
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
2
2
5-8 reps
8-12 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
-
-
2
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
2
2
5-8 reps
8-12 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
-
-
2
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
2
2
5-8 reps
8-12 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
2
Bent Over Row (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
3
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Hanging Leg Raise
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
Day 1
1
Pull-Up (Weighted)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
2
Bench Press (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
3
Bicep Curl (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
4
Skull Crusher (Barbell)
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
2
Deadlift (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
3
Dip (Weighted)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
4
Hammer Curl
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
12-15 Reps
-