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BUPT_Full Body

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Program Description

Beginner Friendly

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 21, 2025 01:41
  • Last Edited
    Feb 26, 2026 02:41
Muscle Engagement
Front
Back
MuscleSet
Abs
30.5%
Chest
8.5%
Upper Back
7.3%
Biceps
6.8%
Triceps
6.8%
Hamstrings
6.2%
Front Delts
5.6%
Quadriceps
5.6%
Glutes
5.6%
Rear Delts
3.4%
Middle Delts
2.8%
Calves
2.8%
Forearms
2.3%
Lats
2.3%
Lower Back
2.3%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Side Plank
3 Sets
1 mins
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 1
1
Shrug (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Standing Calf Raise
3 Sets
12 Reps
-
3
Goblet Squat
3 Sets
12 Reps
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4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
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5
Side Plank
3 Sets
1 mins
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6
Russian Twist
3 Sets
20 Reps
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