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BoostcampPNG

Fundamentals Hypertrophy Full-Body

by Tiskfully

Program Description

Simpler workout to help with consistency.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2024 01:53
  • Last Edited
    Jun 14, 2024 01:25

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
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Dip (Assisted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Dip (Assisted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Dip (Assisted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Dip (Assisted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Dumbbell Row
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Dip (Assisted)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
7
Single-Arm Cable Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Dumbbell Row
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Dip (Assisted)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
7
Single-Arm Cable Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Dumbbell Row
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Dip (Assisted)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
7
Single-Arm Cable Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Dumbbell Row
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Dip (Assisted)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
7
Single-Arm Cable Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Reverse Grip Lat Pulldown
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Reverse Grip Lat Pulldown
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Reverse Grip Lat Pulldown
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Reverse Grip Lat Pulldown
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Face Pull
3
15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Face Pull
3
15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Face Pull
3
15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Face Pull
3
15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Standing Calf Raise
3
10 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Reverse Grip Lat Pulldown
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Seated Face Pull
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Leg Curl
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Standing Calf Raise
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Dip (Assisted)
3 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Military Press (Barbell)
3 Sets
8 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
7
Skull Crusher
3 Sets
12 Reps
-