logo
BoostcampPNG

FIRST EVER FULL PROGRAM

by Dom W.
2 athletes joined
5.0
(1 rating)

Program Description

3 week cycle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 28, 2023 05:59
  • Last Edited
    Jun 18, 2025 10:26

Summary

Unlock your potential with the FIRST EVER FULL PROGRAM, a comprehensive 3-week training plan designed for those ready to elevate their fitness game. With six days of targeted workouts each week, you'll engage in a mix of compound and isolation exercises, including Lat Pulldowns, Bench Presses, and Hammer Curls, all aimed at building strength and muscle across your entire body. This program is perfect for lifters of all levels, providing a structured approach to maximize your gains in the gym. Get ready to push your limits and achieve impressive results!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 6
1
Military Press (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Glute-Ham Raise
3 Sets
10 Reps
-
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 4
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Glute-Ham Raise
3 Sets
10 Reps
-
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8