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BoostcampPNG

Full body

by
5.0
(1 rating)

Program Description

Bulking all the major muscle with focus on upper body

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 31, 2024 03:53
  • Last Edited
    Mar 01, 2025 01:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.7%
Hamstrings
11.7%
Upper Back
10.6%
Chest
10.1%
Triceps
10.1%
Front Delts
10.1%
Lats
9.1%
Middle Delts
7.6%
Quadriceps
6.8%
Abs
3%
Glutes
2.7%
Rear Delts
2.5%
Forearms
1.5%
Abductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
15 reps
-
4A
Tricep Pushdown (Cable)
3
20 reps
-
4B
Lateral Raise (Cable)
3
20 reps
-
5
Preacher Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Leg Press (45 Degrees)
2
8 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
15 reps
-
4A
Tricep Pushdown (Cable)
3
20 reps
-
4B
Lateral Raise (Cable)
3
20 reps
-
5
Preacher Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Leg Press (45 Degrees)
2
8 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
15 reps
-
4A
Tricep Pushdown (Cable)
3
20 reps
-
4B
Lateral Raise (Cable)
3
20 reps
-
5
Preacher Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Leg Press (45 Degrees)
2
8 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Hammer Curl
3
15 reps
-
5A
Overhead Press (Barbell)
3
15 reps
-
5B
Skull Crusher
3
15 reps
-
6
Lying Leg Curl
3
8 reps
-
7
Leg Press (45 Degrees)
3
20 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Hammer Curl
3
15 reps
-
5A
Overhead Press (Barbell)
3
15 reps
-
5B
Skull Crusher
3
15 reps
-
6
Lying Leg Curl
3
8 reps
-
7
Leg Press (45 Degrees)
3
20 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Hammer Curl
3
15 reps
-
5A
Overhead Press (Barbell)
3
15 reps
-
5B
Skull Crusher
3
15 reps
-
6
Lying Leg Curl
3
8 reps
-
7
Leg Press (45 Degrees)
3
20 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Face Pull
3
20 reps
-
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
-
-
4A
Skull Crusher
3
12 reps
-
4B
Chest Fly (Cable)
3
20 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Leg Press (45 Degrees)
3
15 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Face Pull
3
20 reps
-
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
-
-
4A
Skull Crusher
3
12 reps
-
4B
Chest Fly (Cable)
3
20 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Leg Press (45 Degrees)
3
15 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Face Pull
3
20 reps
-
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
-
-
4A
Skull Crusher
3
12 reps
-
4B
Chest Fly (Cable)
3
20 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Leg Press (45 Degrees)
3
15 reps
-
8
Abs Crunch (Machine)
1
50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
20 Reps
-
4B
Lateral Raise (Cable)
3 Sets
20 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
-
6
Lying Leg Curl
3 Sets
15 Reps
-
7
Leg Press (45 Degrees)
2 Sets
8 Reps
-
8
Abs Crunch (Machine)
1 Set
50 Reps
-
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
-
2
Dumbbell Row
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
15 Reps
-
4
Hammer Curl
3 Sets
15 Reps
-
5A
Overhead Press (Barbell)
3 Sets
15 Reps
-
5B
Skull Crusher
3 Sets
15 Reps
-
6
Lying Leg Curl
3 Sets
8 Reps
-
7
Leg Press (45 Degrees)
3 Sets
20 Reps
-
8
Abs Crunch (Machine)
1 Set
50 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Face Pull
3 Sets
20 Reps
-
3
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
4A
Skull Crusher
3 Sets
12 Reps
-
4B
Chest Fly (Cable)
3 Sets
20 Reps
-
5
Seated Row (Cable)
3 Sets
15 Reps
-
6
Lying Leg Curl
3 Sets
12 Reps
-
7
Leg Press (45 Degrees)
3 Sets
15 Reps
-
8
Abs Crunch (Machine)
1 Set
50 Reps
-