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BoostcampPNG

Fullbody frog

by Anonymous

Program Description

Build muscle on full body split

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 12:35
  • Last Edited
    Aug 27, 2025 12:36
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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
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Bodyweight)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Leg Press
2
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
7-10 Reps
-
-
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
4
Squat (Smith Machine)
2 Sets
5-8 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
7
Decline Sit Up (Bodyweight)
2 Sets
8-12 Reps
-
Day 2
1
Pec Deck (Machine)
2 Sets
7-10 Reps
-
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
-
3
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
7-9 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
7-10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
4
Leg Press
2 Sets
6-10 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-