Program Description
Weniger Frequenz im Sommer - mehr Zeit für lecker Bierchen
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 29, 2025 10:17
- Last EditedJul 10, 2025 01:12
Summary
Experience a transformative 12-week journey with Luc's Full Body program, designed for those ready to push their limits. Committing just three days a week, you'll engage in a balanced mix of strength training that targets all major muscle groups. Each session combines compound lifts and isolation exercises, ensuring comprehensive development and muscle growth. With a variety of supersets and targeted movements, you'll build strength and endurance while keeping your workouts fresh and exciting. Get ready to unlock your potential and achieve your fitness goals!
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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
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Supported Rear Delt Fly
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Lying Leg Curl
3
8-12 reps
-
5
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Upright Row (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
8-12 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6-10 Reps
-
2
Bench Supported Rear Delt Fly3 Sets
10-15 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
3B
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
4A
Leg Extension3 Sets
8-12 Reps
-
4B
Lying Leg Curl3 Sets
8-12 Reps
-
5
Push Up2 Sets
AMRAP
-
Day 2
1
Barbell Row3 Sets
6-10 Reps
-
2
Incline Chest Press (Machine)3 Sets
8-12 Reps
-
3
Leg Press3 Sets
8-12 Reps
-
4
Upright Row (Cable)3 Sets
12-20 Reps
-
Day 3
1A
Dip (Weighted)4 Sets
8-12 Reps
-
1B
Pull-Up (Weighted)4 Sets
6-10 Reps
-
2
Back Extension (Weighted)3 Sets
8-12 Reps
-
3A
Bicep Curl (EZ Bar)3 Sets
6-12 Reps
-
3B
Tricep Pushdown (Cable)3 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-