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BoostcampPNG

Full body training

by Step T.

Program Description

get swole

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 09, 2025 06:57
  • Last Edited
    Aug 21, 2025 11:09

Summary

Unlock your full potential with this comprehensive 12-week Full Body Training program, designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting every major muscle group. From the explosive deadlift to the precise tricep pushdown, this program ensures progressive overload and muscle growth through varied intensity and rep schemes. Equip yourself with the tools for success in a full gym environment and watch your strength and endurance soar!
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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
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
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
7
Standing Calf Raise
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
7
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
7
Standing Calf Raise
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
7
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
7
Standing Calf Raise
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
7
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
7
Standing Calf Raise
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Lunge (Dumbbell)
3
12 reps
RPE 8
7
Back Extension (Weighted)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
2
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2
Barbell Row
3 Sets
12 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8
6
Lunge (Dumbbell)
3 Sets
12 Reps
@8
7
Standing Calf Raise
2 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
12 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Cable Crunch
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@8
2
Leg Extension
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5
Upright Row (Barbell)
3 Sets
12 Reps
@8
6
Standing Calf Raise
2 Sets
15 Reps
@8