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Ozzy full body

by Ozgur Yaris
9 athletes joined

Program Description

Full body 3 times a week for beginners. If you want you can do 6 weeks to fully benefit make it week one 2 times ,week two 2 times so on .

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 17, 2024 11:44
  • Last Edited
    Jun 18, 2025 11:08

Summary

Get ready to transform your physique with the Ozzy Full Body program! Over the course of three weeks, you’ll engage in a balanced mix of compound and isolation exercises, hitting all major muscle groups three times a week. Each session includes essential lifts like the Bench Press, Barbell Row, and Leg Press, designed to build strength and muscle endurance. Perfect for those ready to elevate their training, this program requires a full gym setup and is tailored for everyday lifters looking to maximize their results.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Barbell Row
2
15 reps
50%
3
Leg Press
2
15 reps
50%
4
Standing Calf Raise
2
15 reps
50%
5
Lat Pulldown
2
15 reps
50%
6
Overhead Press (Barbell)
2
15 reps
50%
7
Sit Up
2
15 reps
50%
8
Back Extension
2
15 reps
50%
9
Bicep Curl (Cable)
2
15 reps
50%
10
Tricep Pushdown (Cable)
2
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Barbell Row
3
12 reps
60%
3
Leg Press
3
12 reps
60%
4
Standing Calf Raise
3
12 reps
60%
5
Lat Pulldown
3
12 reps
60%
6
Overhead Press (Barbell)
3
12 reps
60%
7
Sit Up
3
15 reps
50%
8
Back Extension
3
15 reps
50%
9
Bicep Curl (Cable)
3
12 reps
60%
10
Tricep Pushdown (Cable)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Barbell Row
4
10 reps
70%
3
Leg Press
4
10 reps
70%
4
Standing Calf Raise
4
12 reps
60%
5
Lat Pulldown
4
10 reps
70%
6
Overhead Press (Barbell)
4
10 reps
70%
7
Sit Up
3
15 reps
50%
8
Back Extension
3
15 reps
50%
9
Bicep Curl (Cable)
4
10 reps
70%
10
Tricep Pushdown (Cable)
4
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Barbell Row
2
15 reps
50%
3
Leg Press
2
15 reps
50%
4
Standing Calf Raise
2
15 reps
50%
5
Lat Pulldown
2
15 reps
50%
6
Overhead Press (Barbell)
2
15 reps
50%
7
Sit Up
2
15 reps
50%
8
Back Extension
2
15 reps
50%
9
Bicep Curl (Cable)
2
15 reps
50%
10
Tricep Pushdown (Cable)
2
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Barbell Row
3
12 reps
60%
3
Leg Press
3
12 reps
60%
4
Standing Calf Raise
3
12 reps
60%
5
Lat Pulldown
3
12 reps
60%
6
Overhead Press (Barbell)
3
12 reps
60%
7
Sit Up
3
15 reps
50%
8
Back Extension
3
15 reps
50%
9
Bicep Curl (Cable)
3
12 reps
60%
10
Tricep Pushdown (Cable)
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Barbell Row
4
10 reps
70%
3
Leg Press
4
10 reps
70%
4
Standing Calf Raise
4
12 reps
60%
5
Lat Pulldown
4
10 reps
70%
6
Overhead Press (Barbell)
4
10 reps
70%
7
Sit Up
3
15 reps
50%
8
Back Extension
3
15 reps
50%
9
Bicep Curl (Cable)
4
10 reps
70%
10
Tricep Pushdown (Cable)
4
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Barbell Row
2
15 reps
50%
3
Leg Press
2
15 reps
50%
4
Standing Calf Raise
2
15 reps
50%
5
Lat Pulldown
2
15 reps
50%
6
Overhead Press (Barbell)
2
15 reps
50%
7
Sit Up
2
15 reps
50%
8
Back Extension
2
15 reps
50%
9
Bicep Curl (Cable)
2
15 reps
50%
10
Tricep Pushdown (Cable)
2
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Barbell Row
3
12 reps
60%
3
Leg Press
3
12 reps
60%
4
Standing Calf Raise
3
12 reps
60%
5
Lat Pulldown
3
12 reps
60%
6
Overhead Press (Barbell)
3
12 reps
60%
7
Sit Up
3
15 reps
50%
8
Back Extension
3
15 reps
50%
9
Bicep Curl (Cable)
3
12 reps
60%
10
Tricep Pushdown (Cable)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Barbell Row
4
10 reps
70%
3
Leg Press
4
10 reps
70%
4
Standing Calf Raise
4
12 reps
60%
5
Lat Pulldown
4
10 reps
70%
6
Overhead Press (Barbell)
4
10 reps
70%
7
Sit Up
3
15 reps
50%
8
Back Extension
3
15 reps
50%
9
Bicep Curl (Cable)
4
10 reps
70%
10
Tricep Pushdown (Cable)
4
10 reps
70%
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Barbell Row
2 Sets
15 Reps
50%
3
Leg Press
2 Sets
15 Reps
50%
4
Standing Calf Raise
2 Sets
15 Reps
50%
5
Lat Pulldown
2 Sets
15 Reps
50%
6
Overhead Press (Barbell)
2 Sets
15 Reps
50%
7
Sit Up
2 Sets
15 Reps
50%
8
Back Extension
2 Sets
15 Reps
50%
9
Bicep Curl (Cable)
2 Sets
15 Reps
50%
10
Tricep Pushdown (Cable)
2 Sets
15 Reps
50%
Day 2
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Barbell Row
2 Sets
15 Reps
50%
3
Leg Press
2 Sets
15 Reps
50%
4
Standing Calf Raise
2 Sets
15 Reps
50%
5
Lat Pulldown
2 Sets
15 Reps
50%
6
Overhead Press (Barbell)
2 Sets
15 Reps
50%
7
Sit Up
2 Sets
15 Reps
50%
8
Back Extension
2 Sets
15 Reps
50%
9
Bicep Curl (Cable)
2 Sets
15 Reps
50%
10
Tricep Pushdown (Cable)
2 Sets
15 Reps
50%
Day 3
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Barbell Row
2 Sets
15 Reps
50%
3
Leg Press
2 Sets
15 Reps
50%
4
Standing Calf Raise
2 Sets
15 Reps
50%
5
Lat Pulldown
2 Sets
15 Reps
50%
6
Overhead Press (Barbell)
2 Sets
15 Reps
50%
7
Sit Up
2 Sets
15 Reps
50%
8
Back Extension
2 Sets
15 Reps
50%
9
Bicep Curl (Cable)
2 Sets
15 Reps
50%
10
Tricep Pushdown (Cable)
2 Sets
15 Reps
50%