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Fully Body Routine Neo

by 18Wheeler

Program Description

A hybird upper lower programs with an additional full body day.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 20, 2024 02:48
  • Last Edited
    Sep 01, 2025 06:46

Summary

Embark on a transformative 12-week journey with the Fully Body Routine Neo, designed for those ready to elevate their strength and conditioning. This program features three intense workouts per week, focusing on full-body engagement through a mix of compound and isolation exercises. You'll tackle movements like the Overhead Press, Hack Squat, and Incline Bench Press, ensuring comprehensive muscle development and functional strength. Perfect for lifters of all levels, this routine will challenge you, promote growth, and help you achieve your fitness goals. Get ready to redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Front Delts
11.7%
Biceps
11.2%
Upper Back
10.1%
Chest
8.9%
Quadriceps
8%
Hamstrings
8%
Lats
6.9%
Glutes
5.9%
Middle Delts
5.3%
Lower Back
3.7%
Abs
1.6%
Forearms
1.6%
Adductors
1.1%
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BlogBannerPC
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
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Push Up
1
2
1
5 reps
10 reps
20 reps
-
-
-
4
Behind-the-Neck Push Press
3
8-10 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Pull-Up (Bodyweight)
3
5-10 reps
-
5
Leg Curl
3
10-15 reps
-
6
Power Shrug
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Hack Squat
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
JM Press (Smith Machine)
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
5-8 reps
-
7
Good Morning
3
5-8 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Hack Squat
3 Sets
5-8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
4
Seated Row (Cable)
3 Sets
10-15 Reps
-
5
JM Press (Smith Machine)
3 Sets
10-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
5-8 Reps
-
7
Good Morning
3 Sets
5-8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
-
5
Leg Curl
3 Sets
10-15 Reps
-
6
Power Shrug
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Push Up
1 Set
2 Sets
1 Set
5 Reps
10 Reps
20 Reps
-
-
-
4
Behind-the-Neck Push Press
3 Sets
8-10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
-
7
Hammer Curl
3 Sets
6-10 Reps
-