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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
    Sep 04, 2024 05:36

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-