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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.
down_app
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
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
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
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
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
8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
8 Reps
5
Pec Deck (Machine)
3 Sets
15 Reps
6
Reverse Pec Deck
3 Sets
15 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
5
Dip (Assisted)
3 Sets
12 Reps
6
Abs Crunch (Machine)
3 Sets
10 Reps
7
Single-Arm Cable Curl
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Face Pull
3 Sets
15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
8 Reps
5
Pec Deck (Machine)
3 Sets
15 Reps
6
Reverse Pec Deck
3 Sets
15 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
5
Dip (Assisted)
3 Sets
12 Reps
6
Abs Crunch (Machine)
3 Sets
10 Reps
7
Single-Arm Cable Curl
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Face Pull
3 Sets
15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
8 Reps
5
Pec Deck (Machine)
3 Sets
15 Reps
6
Reverse Pec Deck
3 Sets
15 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
5
Dip (Assisted)
3 Sets
12 Reps
6
Abs Crunch (Machine)
3 Sets
10 Reps
7
Single-Arm Cable Curl
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Face Pull
3 Sets
15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
8 Reps
5
Pec Deck (Machine)
3 Sets
15 Reps
6
Reverse Pec Deck
3 Sets
15 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
5
Dip (Assisted)
3 Sets
12 Reps
6
Abs Crunch (Machine)
3 Sets
10 Reps
7
Single-Arm Cable Curl
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Face Pull
3 Sets
15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
10 Reps