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Krangs full body

by Johannes K.
3 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
    Jun 20, 2025 02:02

Summary

Transform your physique with Krang's Full Body program, a comprehensive 12-week journey designed for those ready to elevate their strength and conditioning. Training three days a week, you'll engage in a variety of compound and isolation exercises, including bench presses, pull-ups, and squats, to build muscle and improve overall fitness. This program is perfect for intermediate lifters looking to push their limits and achieve balanced development across all major muscle groups. Get ready to unleash your potential and redefine your limits!
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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
-