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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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Front Delts
10.3%
Chest
9.2%
Biceps
9%
Upper Back
9%
Middle Delts
8.8%
Abs
6.7%
Quadriceps
6.4%
Lats
6.4%
Calves
5.3%
Glutes
5%
Hamstrings
3.5%
Rear Delts
3.2%
Forearms
1.8%
Adductors
1.4%
Lower Back
1.4%
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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
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
-