Program Description
Full body 3x per week.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 03, 2024 12:37
- Last EditedJun 26, 2024 01:45
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.
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
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Lying Rear Lateral Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press
4
8 reps
RPE 8
8
Straight Leg Calf Raise
3
15 reps
RPE 8.5
9
Cable Crunch
3
-
10
V-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
99 reps
RPE 8.5
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Fly Press (Dumbbell)
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8.5
4
Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Barbell)
4
8 reps
RPE 8.5
6
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
-
3
Dumbbell Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8.5
5
Cable Crossover
4
10 reps
RPE 8.5
6
Bench Press (Close Grip)
4
-
7
Hyperextensions
3
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Leg Curl3 Sets
10 Reps
@8.5
2
Squat (Barbell)3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)3 Sets
10 Reps
@8.5
4
Lying Leg Raise4 Sets
99 Reps
@8.5
5
Seated Row (Cable)4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)3 Sets
20 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)4 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)3 Sets
8 Reps
@8
3
Lat Pulldown4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)4 Sets
12 Reps
@8.5
7
Leg Press4 Sets
8 Reps
@8
8
Straight Leg Calf Raise3 Sets
15 Reps
@8.5
9
Cable Crunch3 Sets
-
10
V-Up2 Sets
-
Day 3
1
Meadow Row3 Sets
8 Reps
@8
2
Lat Pulldown (Close Grip)3 Sets
-
3
Dumbbell Row3 Sets
8 Reps
@8
4
Face Pull3 Sets
10 Reps
@8.5
5
Cable Crossover4 Sets
10 Reps
@8.5
6
Bench Press (Close Grip)4 Sets
-
7
Hyperextensions3 Sets
12 Reps
@8.5