Full Body Bubba

by Michael J.

Program Description

3x a week full body workout w/ cardio

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Sep 24, 2025 11:32
Last Edited
Sep 25, 2025 12:54

Muscle Engagement

Front

Back

MuscleSet

Lats

13%

Upper Back

11.2%

Quadriceps

10.2%

Hamstrings

9.3%

Chest

9.3%

Front Delts

8.4%

Glutes

7.4%

Triceps

7.4%

Cardio

7%

Biceps

5.6%

Middle Delts

4.7%

Lower Back

3.7%

Abs

1.9%

Abductors

0.9%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

T-Bar Row

2

7-10 reps

-

2

Belt Squat

2

7-10 reps

-

3

Incline Bench Press (Dumbbell)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 1

1

T-Bar Row

2

8-12 reps

-

2

Belt Squat

2

7-10 reps

-

3

Incline Bench Press (Dumbbell)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 1

1

T-Bar Row

2

8-12 reps

-

2

Belt Squat

2

7-10 reps

-

3

Incline Bench Press (Dumbbell)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 1

1

T-Bar Row

2

8-12 reps

-

2

Belt Squat

2

7-10 reps

-

3

Incline Bench Press (Dumbbell)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 1

1

T-Bar Row

2

8-12 reps

-

2

Belt Squat

2

7-10 reps

-

3

Incline Bench Press (Dumbbell)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 1

1

T-Bar Row

2

8-12 reps

-

2

Belt Squat

2

7-10 reps

-

3

Incline Bench Press (Dumbbell)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 2

1

Lat Pulldown (Close Grip)

2

8-12 reps

-

2

Romanian Deadlift (Barbell)

2

4-6 reps

-

3

Shoulder Press (Machine)

2

8-12 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 2

1

Lat Pulldown (Close Grip)

2

8-12 reps

-

2

Romanian Deadlift (Barbell)

2

4-6 reps

-

3

Shoulder Press (Machine)

2

8-12 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 2

1

Lat Pulldown (Close Grip)

2

8-12 reps

-

2

Romanian Deadlift (Barbell)

2

4-6 reps

-

3

Shoulder Press (Machine)

2

8-12 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 2

1

Lat Pulldown (Close Grip)

2

8-12 reps

-

2

Romanian Deadlift (Barbell)

2

4-6 reps

-

3

Shoulder Press (Machine)

2

8-12 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 2

1

Lat Pulldown (Close Grip)

2

8-12 reps

-

2

Romanian Deadlift (Barbell)

2

4-6 reps

-

3

Shoulder Press (Machine)

2

8-12 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 2

1

Lat Pulldown (Close Grip)

2

8-12 reps

-

2

Romanian Deadlift (Barbell)

2

4-6 reps

-

3

Shoulder Press (Machine)

2

8-12 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 3

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Leg Press

2

5-8 reps

-

3

Incline Bench Press (Smith Machine)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 3

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Leg Press

2

5-8 reps

-

3

Incline Bench Press (Smith Machine)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 3

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Leg Press

2

5-8 reps

-

3

Incline Bench Press (Smith Machine)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 3

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Leg Press

2

5-8 reps

-

3

Incline Bench Press (Smith Machine)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 3

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Leg Press

2

5-8 reps

-

3

Incline Bench Press (Smith Machine)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 3

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Leg Press

2

5-8 reps

-

3

Incline Bench Press (Smith Machine)

2

7-10 reps

-

4

Cardio (Zone 2)

1

30-45 mins

-

Day 1

1

T-Bar Row

1 Set

1 Set

7-10 Reps

7-10 Reps

-

-

2

Belt Squat

1 Set

1 Set

7-10 Reps

7-10 Reps

-

-

3

Incline Bench Press (Dumbbell)

1 Set

1 Set

7-10 Reps

7-10 Reps

-

-

4

Cardio (Zone 2)

1 Set

30-45 mins

-

Day 2

1

Lat Pulldown (Close Grip)

1 Set

1 Set

8-12 Reps

8-12 Reps

-

-

2

Romanian Deadlift (Barbell)

1 Set

1 Set

4-6 Reps

4-6 Reps

-

-

3

Shoulder Press (Machine)

1 Set

1 Set

8-12 Reps

8-12 Reps

-

-

4

Cardio (Zone 2)

1 Set

30-45 mins

-

Day 3

1

Pull-Up (Assisted)

1 Set

1 Set

5-8 Reps

5-8 Reps

-

-

2

Leg Press

1 Set

1 Set

5-8 Reps

5-8 Reps

-

-

3

Incline Bench Press (Smith Machine)

1 Set

1 Set

7-10 Reps

7-10 Reps

-

-

4

Cardio (Zone 2)

1 Set

30-45 mins

-