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Fullbody frog

by Anonymous
1 athletes joined

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 31, 2025 07:04

Summary

Transform your physique with the Fullbody Frog program, a dynamic 12-week training plan designed for those ready to commit to a stronger, more balanced body. With three sessions per week, you'll engage in a variety of targeted exercises, including Lat Pulldowns, Bench Presses, and Squats, ensuring comprehensive muscle development. Each workout incorporates effective rep ranges to maximize strength and endurance, making it ideal for all fitness levels. Equip yourself with the right mindset and watch as you leap towards your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Biceps
12.7%
Front Delts
10.2%
Chest
9%
Lats
8.4%
Upper Back
7.2%
Middle Delts
7.2%
Hamstrings
6.6%
Quadriceps
6.6%
Glutes
5.4%
Abs
4.8%
Lower Back
2.4%
Forearms
1.8%
Rear Delts
1.2%
Adductors
1.2%
Abductors
0.6%
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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
-