Program Description
**Natey: 12-Week Full-Body Strength Program** Embark on a transformative 12-week journey with Natey, designed to build strength and sculpt your physique through a comprehensive regimen. This program features 60 days of targeted workouts, focusing on major muscle groups each week. Expect a mix of bodyweight exercises, dumbbell lifts, and machine workouts that challenge your limits and enhance your endurance. With a variety of movements like push-ups, pull-ups, and lunges, you’ll develop functional strength while keeping your workouts dynamic and engaging. Get ready to push your boundaries and achieve your fitness goals!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 19, 2026 02:31
- Last EditedJan 19, 2026 04:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.9%
Biceps
11.5%
Triceps
10.6%
Upper Back
9.1%
Front Delts
8.1%
Lats
8.1%
Chest
7.5%
Hamstrings
6.6%
Glutes
6.6%
Other
3.7%
Cardio
3.7%
Forearms
3.7%
Abs
2.8%
Middle Delts
2.8%
Adductors
2.8%
Rear Delts
0.3%
Lower Back
0%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Dip (Weighted)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Run
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Single Arm Iso Row
3
-
3
Lat Pulldown (Band)
3
-
4
T-Bar Row
3
-
5
Punching Bag
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
7
Nordic Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Sumo Deadlift (Dumbbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Punching Bag
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Run
1
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up3 Sets
-
2
Dip (Weighted)3 Sets
-
3
Bench Press (Dumbbell)3 Sets
-
4
Chest Fly (Cable)3 Sets
-
5
Run5 Sets
-
Day 2
1
Wide Grip Pull-Up4 Sets
-
2
Single Arm Iso Row3 Sets
-
3
Lat Pulldown (Band)3 Sets
-
4
T-Bar Row3 Sets
-
5
Punching Bag5 Sets
-
Day 4
1
Push Press (Barbell)1 Set
-
2
Lateral Raise (Cable)1 Set
-
3
Seated Shoulder Press (Dumbbell)1 Set
-
4
Punching Bag1 Set
-
Day 5
1
Bicep Curl (Dumbbell)3 Sets
-
2
Tricep Pushdown (Cable)3 Sets
-
3
Preacher Curl (Barbell)3 Sets
-
4
Hammer Curl (Dumbbell)3 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
-
6
Bicep Curl (Barbell)3 Sets
-
7
Run1 Set
-
Day 3
1
Walking Lunge3 Sets
-
2
Leg Extension3 Sets
-
3
Goblet Squat3 Sets
-
4
Sumo Deadlift (Dumbbell)3 Sets
-
5
Bulgarian Split Squat (Dumbbell)3 Sets
-
6
Leg Extension3 Sets
-
7
Nordic Curl1 Set
-