Full Body Bodybuilding | Workout Programs | Boostcamp App |

Full Body Bodybuilding

by Ethan

Program Description

4x Week full body routine based around hypertrophy

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Jun 09, 2024 12:02

Last Edited

Jun 09, 2024 12:56

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Day 2

1

Deadlift (Barbell)

4 Sets

6 Reps

2

Incline Chest Press (Machine)

4 Sets

12 Reps

3

Lat Pulldown

4 Sets

12 Reps

4

Shoulder Press (Plate Loaded)

3 Sets

12 Reps

5

Leg Press

3 Sets

15 Reps

6

Hammer Curl

3 Sets

12 Reps

7

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

8

Hanging Leg Raise

3 Sets

AMRAP

9

Machine Crunch

3 Sets

15 Reps

Day 1

1

Squat (Barbell)

4 Sets

8-12 Reps

2

Incline Bench Press (Barbell)

4 Sets

8-12 Reps

3

Seated Row (Cable)

4 Sets

12 Reps

4

Seated Shoulder Press (Dumbbell)

3 Sets

12 Reps

5

Seated Hamstring Curl

3 Sets

15 Reps

6

Bicep Curl (Dumbbell)

3 Sets

12 Reps

7

V-Handle Tricep Pushdown (Cable)

3 Sets

15 Reps

Day 3

1

Leg Press

4 Sets

15 Reps

2

Pec Deck (Machine)

4 Sets

15 Reps

3

Single Arm Iso Row

4 Sets

12 Reps

4

Lateral Raise (Dumbbell)

3 Sets

15 Reps

5

Leg Extension

3 Sets

15 Reps

6

Incline Curl (Dumbbell)

3 Sets

12 Reps

7

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Day 4

1

Hack Squat

4 Sets

12 Reps

2

Decline Machine Press

4 Sets

12 Reps

3

T-Bar Row

4 Sets

12 Reps

4

Seated Shoulder Press (Dumbbell)

3 Sets

12 Reps

5

Rear Delt Fly (Machine)

3 Sets

15 Reps

6

Lateral Raise (Dumbbell)

3 Sets

15 Reps

7

Seated Hamstring Curl

3 Sets

12 Reps

8

Bicep Curl (Machine)

3 Sets

12 Reps

9

Tricep Rope Push Down (Cable)

3 Sets

AMRAP

10

Cable Crunch

3 Sets

20 Reps

11

Hanging Leg Raise

3 Sets

AMRAP