Program Description
Hyperthrophie for older guys ... This is my interpretation of a Fullbody Heavy, Light, Medium ... The idea is, to spreat the volume over 3 days and to concentrate the art of stimulus on 1 day ... So the strenght trigger is on the heavy day, and so on. I use mostly machines, because there're more joint friendly. The reps are goals ... So, if you can do 8 reps on the last set, then increase the weight. The waves will last 3 weeks ... Then try to add another exercise for back and legs on the heavy or medium day ...
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 23, 2024 09:17
- Last EditedJun 18, 2025 09:02
Summary
Unleash your full potential with this comprehensive 12-week full-body program, designed to sculpt and strengthen your physique through a balanced approach of heavy, light, and medium training days. With three sessions each week, you'll engage in a variety of exercises targeting all major muscle groups, including chest, back, legs, and arms, using a mix of machines and free weights. This program is perfect for those looking to build strength and endurance while maximizing their gym time. Get ready to transform your body and elevate your fitness game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)3 Sets
8 Reps
-
2
Single Arm Iso Row3 Sets
8 Reps
-
3
Leg Press (45 Degrees)3 Sets
8 Reps
-
4
Hyperextension3 Sets
8 Reps
-
5
Seated Military Press (Barbell)3 Sets
8 Reps
-
6
Preacher Curl (Barbell)3 Sets
8 Reps
-
7
Seated Dip (Machine)3 Sets
8 Reps
-
Day 2
1
Pec Deck (Machine)3 Sets
15 Reps
-
2
Lat Pulldown3 Sets
15 Reps
-
3
Leg Extension3 Sets
15 Reps
-
4
Lying Leg Curl3 Sets
15 Reps
-
5A
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5B
Lying Rear Lateral Raise3 Sets
15 Reps
-
6A
Bicep Curl (EZ Bar)3 Sets
15 Reps
-
6B
Tricep Pushdown (Cable)3 Sets
15 Reps
-
Day 3
1
Incline Chest Press (Machine)3 Sets
10 Reps
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Leg Press3 Sets
10 Reps
-
4
Lateral Raise (Cable)3 Sets
10 Reps
-
5A
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
5B
Skull Crusher3 Sets
10 Reps
-
6A
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
6B
Reverse Bicep Curl (EZ Bar)3 Sets
10 Reps
-