logo
BoostcampPNG

Krangs full body

by Johannes K.
1 athletes joined
4.0
(1 rating)

Program Description

This program is meant for people who wants a good full body program

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 02, 2025 06:59
  • Last Edited
    May 20, 2025 04:38
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
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
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Squat (Smith Machine)
3
8 reps
-
8
Hamstring Curl
3
12 reps
-
9
Seated Calf Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
1
12 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Leg Press
3
12 reps
-
9
Seated Calf Raise
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
-
8
Leg Extension
3
12 reps
-
9
Seated Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
7
Squat (Smith Machine)
3 Sets
8 Reps
-
8
Hamstring Curl
3 Sets
12 Reps
-
9
Seated Calf Raise
1 Set
12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Reverse Pec Deck
3 Sets
12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
5 Reps
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Seated Row (Cable)
3 Sets
12 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
8
Leg Extension
3 Sets
12 Reps
-
9
Seated Calf Raise
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Bench Press (Barbell)
3 Sets
12 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
1 Set
12 Reps
-
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Overhead Press (Barbell)
3 Sets
12 Reps
-
7
Leg Curl
3 Sets
12 Reps
-
8
Leg Press
3 Sets
12 Reps
-
9
Seated Calf Raise
1 Set
8 Reps
-