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BoostcampPNG

FULL BODY x3

by Ορέστης Μαρίνου

Program Description

Let's go get 'em

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 03, 2025 02:12
  • Last Edited
    Apr 12, 2025 08:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 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
8-12 reps
-
4A
Skull Crusher (Barbell)
2
6-10 reps
-
4B
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5A
Leg Press
1
6-10 reps
-
5B
Leg Curl
1
6-10 reps
-
6
Abs & Neck
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 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
8-12 reps
-
4A
Skull Crusher (Barbell)
2
6-10 reps
-
4B
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5A
Lunge (Dumbbell)
1
6-10 reps
-
5B
Leg Curl
1
6-10 reps
-
6
Abs & Neck
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 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
8-12 reps
-
4A
Skull Crusher (Barbell)
2
6-10 reps
-
4B
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5A
Leg Press
1
6-10 reps
-
5B
Leg Curl
1
6-10 reps
-
6
Abs & Neck
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 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
8-12 reps
-
4A
Skull Crusher (Barbell)
2
6-10 reps
-
4B
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5A
Lunge (Dumbbell)
1
6-10 reps
-
5B
Leg Curl
1
6-10 reps
-
6
Abs & Neck
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 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
8-12 reps
-
4A
Skull Crusher (Barbell)
2
6-10 reps
-
4B
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5A
Leg Press
1
6-10 reps
-
5B
Leg Curl
1
6-10 reps
-
6
Abs & Neck
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 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
8-12 reps
-
4A
Skull Crusher (Barbell)
2
6-10 reps
-
4B
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5A
Lunge (Dumbbell)
1
6-10 reps
-
5B
Leg Curl
1
6-10 reps
-
6
Abs & Neck
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 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
8-12 reps
-
4A
Skull Crusher (Barbell)
2
6-10 reps
-
4B
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5A
Leg Press
1
6-10 reps
-
5B
Leg Curl
1
6-10 reps
-
6
Abs & Neck
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
5-8 reps
-
1B
Bent Over Row (Barbell)
2
5-8 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
8-12 reps
-
4A
Skull Crusher (Barbell)
2
6-10 reps
-
4B
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5A
Lunge (Dumbbell)
1
6-10 reps
-
5B
Leg Curl
1
6-10 reps
-
6
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-16 reps
-
1B
Wide-Grip Pulley
2
12-16 reps
-
2A
Single Arm Pushdown #2
2
12-16 reps
-
2B
Hammer Curls Bar (Against The Wall)
2
12-16 reps
-
3A
Calf Raises (Smith Machine)
2
12-16 reps
-
3B
Lateral Raise (Dumbbell)
2
12-16 reps
-
4A
Z Bar Skull Crasher (At The Head)
2
12-16 reps
-
4B
Underhand Lat Pulldown
1
12-16 reps
-
5A
Leg Extension
1
12-16 reps
-
5B
Hyperextension
1
12-16 reps
-
6
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-16 reps
-
1B
Wide-Grip Pulley
2
12-16 reps
-
2A
Single Arm Pushdown #2
2
12-16 reps
-
2B
Hammer Curls Bar (Against The Wall)
2
12-16 reps
-
3A
Calf Raises (Smith Machine)
2
12-16 reps
-
3B
Lateral Raise (Dumbbell)
2
12-16 reps
-
4A
Z Bar Skull Crasher (At The Head)
2
12-16 reps
-
4B
Underhand Lat Pulldown
1
12-16 reps
-
5A
Leg Extension
1
12-16 reps
-
5B
Hyperextension
1
12-16 reps
-
6
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-16 reps
-
1B
Wide-Grip Pulley
2
12-16 reps
-
2A
Single Arm Pushdown #2
2
12-16 reps
-
2B
Hammer Curls Bar (Against The Wall)
2
12-16 reps
-
3A
Calf Raises (Smith Machine)
2
12-16 reps
-
3B
Lateral Raise (Dumbbell)
2
12-16 reps
-
4A
Z Bar Skull Crasher (At The Head)
2
12-16 reps
-
4B
Underhand Lat Pulldown
1
12-16 reps
-
5A
Leg Extension
1
12-16 reps
-
5B
Hyperextension
1
12-16 reps
-
6
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-16 reps
-
1B
Wide-Grip Pulley
2
12-16 reps
-
2A
Single Arm Pushdown #2
2
12-16 reps
-
2B
Hammer Curls Bar (Against The Wall)
2
12-16 reps
-
3A
Calf Raises (Smith Machine)
2
12-16 reps
-
3B
Lateral Raise (Dumbbell)
2
12-16 reps
-
4A
Z Bar Skull Crasher (At The Head)
2
12-16 reps
-
4B
Underhand Lat Pulldown
1
12-16 reps
-
5A
Leg Extension
1
12-16 reps
-
5B
Hyperextension
1
12-16 reps
-
6
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-16 reps
-
1B
Wide-Grip Pulley
2
12-16 reps
-
2A
Single Arm Pushdown #2
2
12-16 reps
-
2B
Hammer Curls Bar (Against The Wall)
2
12-16 reps
-
3A
Calf Raises (Smith Machine)
2
12-16 reps
-
3B
Lateral Raise (Dumbbell)
2
12-16 reps
-
4A
Z Bar Skull Crasher (At The Head)
2
12-16 reps
-
4B
Underhand Lat Pulldown
1
12-16 reps
-
5A
Leg Extension
1
12-16 reps
-
5B
Hyperextension
1
12-16 reps
-
6
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-16 reps
-
1B
Wide-Grip Pulley
2
12-16 reps
-
2A
Single Arm Pushdown #2
2
12-16 reps
-
2B
Hammer Curls Bar (Against The Wall)
2
12-16 reps
-
3A
Calf Raises (Smith Machine)
2
12-16 reps
-
3B
Lateral Raise (Dumbbell)
2
12-16 reps
-
4A
Z Bar Skull Crasher (At The Head)
2
12-16 reps
-
4B
Underhand Lat Pulldown
1
12-16 reps
-
5A
Leg Extension
1
12-16 reps
-
5B
Hyperextension
1
12-16 reps
-
6
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-16 reps
-
1B
Wide-Grip Pulley
2
12-16 reps
-
2A
Single Arm Pushdown #2
2
12-16 reps
-
2B
Hammer Curls Bar (Against The Wall)
2
12-16 reps
-
3A
Calf Raises (Smith Machine)
2
12-16 reps
-
3B
Lateral Raise (Dumbbell)
2
12-16 reps
-
4A
Z Bar Skull Crasher (At The Head)
2
12-16 reps
-
4B
Underhand Lat Pulldown
1
12-16 reps
-
5A
Leg Extension
1
12-16 reps
-
5B
Hyperextension
1
12-16 reps
-
6
Abs & Neck
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-16 reps
-
1B
Wide-Grip Pulley
2
12-16 reps
-
2A
Single Arm Pushdown #2
2
12-16 reps
-
2B
Hammer Curls Bar (Against The Wall)
2
12-16 reps
-
3A
Calf Raises (Smith Machine)
2
12-16 reps
-
3B
Lateral Raise (Dumbbell)
2
12-16 reps
-
4A
Z Bar Skull Crasher (At The Head)
2
12-16 reps
-
4B
Underhand Lat Pulldown
1
12-16 reps
-
5A
Leg Extension
1
12-16 reps
-
5B
Hyperextension
1
12-16 reps
-
6
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Calf Raises (Smith Machine)
2
8-12 reps
-
3B
Cable Upright Row (Rope)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Wide Grip Pull Up (Weighted)
1
8-12 reps
-
5A
Squat (Barbell)
1
8-12 reps
-
5B
Leg Curl
1
8-12 reps
-
6
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Calf Raises (Smith Machine)
2
8-12 reps
-
3B
Cable Upright Row (Rope)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Wide Grip Pull Up (Weighted)
1
8-12 reps
-
5A
Hack Squat
1
8-12 reps
-
5B
Leg Curl
1
8-12 reps
-
6
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Calf Raises (Smith Machine)
2
8-12 reps
-
3B
Cable Upright Row (Rope)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Wide Grip Pull Up (Weighted)
1
8-12 reps
-
5A
Squat (Barbell)
1
8-12 reps
-
5B
Leg Curl
1
8-12 reps
-
6
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Calf Raises (Smith Machine)
2
8-12 reps
-
3B
Cable Upright Row (Rope)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Wide Grip Pull Up (Weighted)
1
8-12 reps
-
5A
Hack Squat
1
8-12 reps
-
5B
Leg Curl
1
8-12 reps
-
6
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Calf Raises (Smith Machine)
2
8-12 reps
-
3B
Cable Upright Row (Rope)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Wide Grip Pull Up (Weighted)
1
8-12 reps
-
5A
Squat (Barbell)
1
8-12 reps
-
5B
Leg Curl
1
8-12 reps
-
6
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Calf Raises (Smith Machine)
2
8-12 reps
-
3B
Cable Upright Row (Rope)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Wide Grip Pull Up (Weighted)
1
8-12 reps
-
5A
Hack Squat
1
8-12 reps
-
5B
Leg Curl
1
8-12 reps
-
6
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Calf Raises (Smith Machine)
2
8-12 reps
-
3B
Cable Upright Row (Rope)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Wide Grip Pull Up (Weighted)
1
8-12 reps
-
5A
Squat (Barbell)
1
8-12 reps
-
5B
Leg Curl
1
8-12 reps
-
6
Abs & Neck
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Neutrual Semi-Wide Pulley
2
8-12 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
2B
Seated Dumbbell Curl
2
8-12 reps
-
3A
Calf Raises (Smith Machine)
2
8-12 reps
-
3B
Cable Upright Row (Rope)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Wide Grip Pull Up (Weighted)
1
8-12 reps
-
5A
Hack Squat
1
8-12 reps
-
5B
Leg Curl
1
8-12 reps
-
6
Abs & Neck
2
-
-
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
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
8-12 Reps
-
4A
Skull Crusher (Barbell)
2 Sets
6-10 Reps
-
4B
Lat Pulldown (Neutral Grip)
1 Set
6-10 Reps
-
5A
Leg Press
1 Set
6-10 Reps
-
5B
Leg Curl
1 Set
6-10 Reps
-
6
Abs & Neck
2 Sets
-
-
Day 2
1A
Chest Fly (Machine)
2 Sets
12-16 Reps
-
1B
Wide-Grip Pulley
2 Sets
12-16 Reps
-
2A
Single Arm Pushdown #2
2 Sets
12-16 Reps
-
2B
Hammer Curls Bar (Against The Wall)
2 Sets
12-16 Reps
-
3A
Calf Raises (Smith Machine)
2 Sets
12-16 Reps
-
3B
Lateral Raise (Dumbbell)
2 Sets
12-16 Reps
-
4A
Z Bar Skull Crasher (At The Head)
2 Sets
12-16 Reps
-
4B
Underhand Lat Pulldown
1 Set
12-16 Reps
-
5A
Leg Extension
1 Set
12-16 Reps
-
5B
Hyperextension
1 Set
12-16 Reps
-
6
Abs & Neck
2 Sets
-
-
Day 3
1A
Dip (Weighted)
2 Sets
8-12 Reps
-
1B
Neutrual Semi-Wide Pulley
2 Sets
8-12 Reps
-
2A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
2B
Seated Dumbbell Curl
2 Sets
8-12 Reps
-
3A
Calf Raises (Smith Machine)
2 Sets
8-12 Reps
-
3B
Cable Upright Row (Rope)
2 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4B
Wide Grip Pull Up (Weighted)
1 Set
8-12 Reps
-
5A
Squat (Barbell)
1 Set
8-12 Reps
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5B
Leg Curl
1 Set
8-12 Reps
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6
Abs & Neck
2 Sets
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