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Luc´s Full Body

by Luc B.
1 athletes joined

Program Description

Weniger Frequenz im Sommer - mehr Zeit für lecker Bierchen

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 29, 2025 10:17
  • Last Edited
    Jun 29, 2025 10:47
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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
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 Fly
3 Sets
10-15 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4A
Leg Extension
3 Sets
8-12 Reps
-
4B
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Push Up
2 Sets
AMRAP
-
Day 2
1
Barbell Row
3 Sets
6-10 Reps
-
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Leg Press
3 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
-