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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18%
Chest
12.3%
Front Delts
11.6%
Biceps
9.7%
Upper Back
9.5%
Lats
7.6%
Quadriceps
7.1%
Middle Delts
7.1%
Hamstrings
5.7%
Glutes
4.3%
Lower Back
3.6%
Forearms
2.1%
Abductors
0.7%
Rear Delts
0.7%
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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
-