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BoostcampPNG

Full Body Workout

by alvinhadi

Program Description

Just wanna get back to the gym, bro

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2025 05:33
  • Last Edited
    Aug 12, 2025 12:20

Summary

Transform your physique with this comprehensive 12-week Full Body Workout program, designed for three sessions per week. Each workout targets key muscle groups using a mix of machines, cables, and dumbbells, ensuring balanced development and strength gains. With exercises like Leg Press, Chest Press, and Lat Pulldowns, you’ll build muscle and improve endurance while following a structured plan that fits seamlessly into your routine. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.5%
Middle Delts
15.9%
Front Delts
14.3%
Biceps
11.1%
Quadriceps
7.9%
Chest
7.9%
Lats
7.9%
Hamstrings
4.8%
Upper Back
4.8%
Glutes
3.2%
Abductors
1.6%
Forearms
1.6%
Rear Delts
1.6%
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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
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
Lat Pulldown
3
5 reps
RPE 7
2
One Arm Seated Cable Row
3
5 reps
RPE 7
3
Chest Press (Machine)
3
5 reps
RPE 7
4
Leg Press
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Chest Press (Machine)
3
5 reps
RPE 7
3
Lat Pulldown
3
5 reps
RPE 7
4
One Arm Seated Cable Row
3
5 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
3 Sets
5 Reps
@7
2
Chest Press (Machine)
3 Sets
5 Reps
@7
3
Lat Pulldown
3 Sets
5 Reps
@7
4
One Arm Seated Cable Row
3 Sets
5 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 3
1
Leg Press
3 Sets
5 Reps
@7
2
Chest Press (Machine)
3 Sets
5 Reps
@7
3
Lat Pulldown
3 Sets
5 Reps
@7
4
One Arm Seated Cable Row
3 Sets
5 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 1
1
Lat Pulldown
3 Sets
5 Reps
@7
2
One Arm Seated Cable Row
3 Sets
5 Reps
@7
3
Chest Press (Machine)
3 Sets
5 Reps
@7
4
Leg Press
3 Sets
5 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-