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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
    May 03, 2025 12:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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%