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BoostcampPNG

FULL BODY x3

by Ορέστης Μαρίνου

Program Description

Let's go get 'em

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 29, 2025 12:54
  • Last Edited
    Apr 03, 2025 02:24

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 reps
-
2A
Tricep Rope Push Down (Cable)
2
6-10 reps
-
2B
Seated Dumbbell Curl
2
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
8-16 reps
-
4A
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4B
Seated Front Raise
2
8-16 reps
-
5
Leg Curl
2
8-12 reps
-
6
Abs & Neck
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Hyperextension
1
8-16 reps
-
5
Leg Extension
1
-
-
6
Neck Curl
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Hyperextension
1
8-16 reps
-
5
Leg Extension
1
-
-
6
Neck Curl
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Hyperextension
1
8-16 reps
-
5
Leg Extension
1
-
-
6
Neck Curl
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Hyperextension
1
8-16 reps
-
5
Leg Extension
1
-
-
6
Neck Curl
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Hyperextension
1
8-16 reps
-
5
Leg Extension
1
-
-
6
Neck Curl
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Hyperextension
1
8-16 reps
-
5
Leg Extension
1
-
-
6
Neck Curl
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Hyperextension
1
8-16 reps
-
5
Leg Extension
1
-
-
6
Neck Curl
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
1C
Chest Supported Row (Machine)
1
8-12 reps
-
2A
Calf Raises (Smith Machine)
2
5-8 reps
-
2B
Single Arm Pushdown #2
2
6-10 reps
-
3
Squat (Barbell)
2
6-10 reps
-
4
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
1
5-8 reps
-
1B
Bent Over Row (Barbell)
1
5-8 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Chest Supported Row (Machine)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Leg Curl
1
8-16 reps
-
5
Squat (Barbell)
1
5-8 reps
-
6
Neck Curl
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
1
5-8 reps
-
1B
Bent Over Row (Barbell)
1
5-8 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Chest Supported Row (Machine)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Leg Curl
1
8-16 reps
-
5
Squat (Barbell)
1
5-8 reps
-
6
Neck Curl
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
1
5-8 reps
-
1B
Bent Over Row (Barbell)
1
5-8 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Chest Supported Row (Machine)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Leg Curl
1
8-16 reps
-
5
Squat (Barbell)
1
5-8 reps
-
6
Neck Curl
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
1
5-8 reps
-
1B
Bent Over Row (Barbell)
1
5-8 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Chest Supported Row (Machine)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Leg Curl
1
8-16 reps
-
5
Squat (Barbell)
1
5-8 reps
-
6
Neck Curl
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
1
5-8 reps
-
1B
Bent Over Row (Barbell)
1
5-8 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Chest Supported Row (Machine)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Leg Curl
1
8-16 reps
-
5
Squat (Barbell)
1
5-8 reps
-
6
Neck Curl
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
1
5-8 reps
-
1B
Bent Over Row (Barbell)
1
5-8 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Chest Supported Row (Machine)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Leg Curl
1
8-16 reps
-
5
Squat (Barbell)
1
5-8 reps
-
6
Neck Curl
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
1
5-8 reps
-
1B
Bent Over Row (Barbell)
1
5-8 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Chest Supported Row (Machine)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Leg Curl
1
8-16 reps
-
5
Squat (Barbell)
1
5-8 reps
-
6
Neck Curl
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
2A
Single Arm Pushdown
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
8-16 reps
-
4A
Lat Pulldown
1
6-10 reps
-
4B
Incline DB Front Raise
2
8-16 reps
-
5
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Deadlift (Barbell)
1
5-8 reps
-
5
Lunge (Dumbbell)
1
6-10 reps
-
6
Neck Curl
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Deadlift (Barbell)
1
5-8 reps
-
5
Lunge (Dumbbell)
1
6-10 reps
-
6
Neck Curl
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Deadlift (Barbell)
1
5-8 reps
-
5
Lunge (Dumbbell)
1
6-10 reps
-
6
Neck Curl
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Deadlift (Barbell)
1
5-8 reps
-
5
Lunge (Dumbbell)
1
6-10 reps
-
6
Neck Curl
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Deadlift (Barbell)
1
5-8 reps
-
5
Lunge (Dumbbell)
1
6-10 reps
-
6
Neck Curl
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Deadlift (Barbell)
1
5-8 reps
-
5
Lunge (Dumbbell)
1
6-10 reps
-
6
Neck Curl
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
5-8 reps
-
1B
Neutrual Semi-Wide Pulley
1
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
1
6-10 reps
-
2B
Seated Dumbbell Curl
1
6-10 reps
-
3A
Calf Raises (Smith Machine)
2
6-10 reps
-
3B
Wide Grip Pull Up (Weighted)
1
6-10 reps
-
4A
Lateral Raise (Dumbbell)
1
8-16 reps
-
4B
Deadlift (Barbell)
1
5-8 reps
-
5
Lunge (Dumbbell)
1
6-10 reps
-
6
Neck Curl
1
-
-
Week 1
1 / 8 Weeks
Day 1
1A
Chest Press (Machine)
2 Sets
5-8 Reps
-
1B
Bent Over Row (Barbell)
2 Sets
5-8 Reps
-
2A
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
-
2B
Seated Dumbbell Curl
2 Sets
6-10 Reps
-
3A
Calf Raises (Smith Machine)
2 Sets
6-10 Reps
-
3B
Lateral Raise (Dumbbell)
2 Sets
8-16 Reps
-
4A
Wide Grip Pull Up (Weighted)
1 Set
6-10 Reps
-
4B
Seated Front Raise
2 Sets
8-16 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Abs & Neck
2 Sets
-
-
Day 2
1A
Dip (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
1B
Neutrual Semi-Wide Pulley
2 Sets
8-12 Reps
-
1C
Chest Supported Row (Machine)
1 Set
8-12 Reps
-
2A
Calf Raises (Smith Machine)
2 Sets
5-8 Reps
-
2B
Single Arm Pushdown #2
2 Sets
6-10 Reps
-
3
Squat (Barbell)
2 Sets
6-10 Reps
-
4
Abs & Neck
2 Sets
-
-
Day 3
1A
Dip (Weighted)
2 Sets
8-12 Reps
-
1B
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
-
2A
Single Arm Pushdown
2 Sets
6-10 Reps
-
2B
Preacher Curl (Dumbbell)
2 Sets
5-8 Reps
-
3A
Calf Raises (Smith Machine)
2 Sets
6-10 Reps
-
3B
Lateral Raise (Dumbbell)
2 Sets
8-16 Reps
-
4A
Lat Pulldown
1 Set
6-10 Reps
-
4B
Incline DB Front Raise
2 Sets
8-16 Reps
-
5
Abs & Neck
2 Sets
-
-