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BoostcampPNG
A/B Fullbody
by Max V.
Program Description
Simple and effective Progress with 2.5kg per lift each week If plateau then -10% of weight and progress from that
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jun 15, 2024 11:18
Last Edited
Jun 15, 2024 11:38
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
5
Accessory
4 Sets
8 Reps
@7-10