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Full Body

by Davide G.
1 athletes joined

Program Description

Embark on a transformative 12-week journey with this Full Body workout program designed for both novice and intermediate lifters. Spanning 36 sessions, each lasting approximately 60 minutes, this program emphasizes bodybuilding principles through a balanced mix of compound and isolation exercises. Utilizing a full gym, you'll engage all major muscle groups, ensuring comprehensive strength and hypertrophy development. Get ready to build muscle, enhance your physique, and elevate your fitness game!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 10:17
  • Last Edited
    Aug 19, 2025 06:01

Summary

Transform your physique with this comprehensive 12-week Full Body program, designed for three training days each week. Each session targets all major muscle groups, incorporating a mix of compound and isolation exercises to build strength and enhance muscle definition. With a focus on progressive overload, you'll engage in movements like the Wide Grip Lat Pulldown and Smith Machine Squats, ensuring balanced development and functional fitness. Equip yourself with a full gym and get ready to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Biceps
12.9%
Upper Back
9.8%
Chest
9.2%
Front Delts
9.2%
Lats
8.6%
Hamstrings
6.7%
Quadriceps
6.7%
Glutes
5.5%
Middle Delts
4.3%
Rear Delts
3.7%
Lower Back
2.5%
Abs
1.8%
Forearms
1.8%
Adductors
1.2%
Abductors
0.6%
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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
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
AD Press (Smith Machine)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Bicep Curl (Dumbbell)
2
7-9 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Chest Fly (Machine)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
3
Leg Press
2
7-10 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
7-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
2
Larsen Press (Smith Machine)
2 Sets
6-8 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
4
Squat (Smith Machine)
2 Sets
5-8 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
-
Day 2
1
T-Bar Row
2 Sets
8-12 Reps
-
2
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
7-9 Reps
-
5
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
6
Chest Fly (Machine)
2 Sets
7-10 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
7-10 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
8-12 Reps
-
3
Leg Press
2 Sets
7-10 Reps
-
4
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
7-12 Reps
-