Program Description
Full body hitting all muscles 3x a week
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout110 minutes
- CreatedMay 30, 2025 02:42
- Last EditedMay 30, 2025 03:03
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Skull Crusher (Dumbbell)
1
-
5
Hammer Curl
1
-
6
Lateral Raise (Machine)
1
-
7A
Bicep Curl (EZ Bar)
1
-
7B
Bicep Curl (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Lat Pulldown
1
-
10
Lat Pulldown (Close Grip)
1
-
11
Deadlift (Smith Machine)
1
-
12
Barbell Row
1
-
13
Rear Delt Row
1
-
14
Abs Crunch (Machine)
1
-
15
Standing Calf Raise
1
-
16
Leg Curl
1
-
17
Leg Extension
1
-
18
Hack Squat
1
-
19
Leg Press (45 Degrees)
1
-
20
Hip Adductor (Machine)
1
-
21
Hip Abductor (Machine)
1
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
-
2
Seated Shoulder Press (Dumbbell)1 Set
-
3
Chest Press (Machine)1 Set
-
4
Skull Crusher (Dumbbell)1 Set
-
5
Hammer Curl1 Set
-
6
Lateral Raise (Machine)1 Set
-
7A
Bicep Curl (EZ Bar)1 Set
-
7B
Bicep Curl (Cable)1 Set
-
8
Overhead Tricep Extension (Cable)1 Set
-
9
Lat Pulldown1 Set
-
10
Lat Pulldown (Close Grip)1 Set
-
11
Deadlift (Smith Machine)1 Set
-
12
Barbell Row1 Set
-
13
Rear Delt Row1 Set
-
14
Abs Crunch (Machine)1 Set
-
15
Standing Calf Raise1 Set
-
16
Leg Curl1 Set
-
17
Leg Extension1 Set
-
18
Hack Squat1 Set
-
19
Leg Press (45 Degrees)1 Set
-
20
Hip Adductor (Machine)1 Set
-
21
Hip Abductor (Machine)1 Set
-
Day 2
1
Incline Bench Press (Dumbbell)1 Set
-
2
Seated Shoulder Press (Dumbbell)1 Set
-
3
Chest Press (Machine)1 Set
-
4
Skull Crusher (Dumbbell)1 Set
-
5
Hammer Curl1 Set
-
6
Lateral Raise (Machine)1 Set
-
7A
Bicep Curl (EZ Bar)1 Set
-
7B
Bicep Curl (Cable)1 Set
-
8
Overhead Tricep Extension (Cable)1 Set
-
9
Lat Pulldown1 Set
-
10
Lat Pulldown (Close Grip)1 Set
-
11
Deadlift (Smith Machine)1 Set
-
12
Barbell Row1 Set
-
13
Rear Delt Row1 Set
-
14
Abs Crunch (Machine)1 Set
-
15
Standing Calf Raise1 Set
-
16
Leg Curl1 Set
-
17
Leg Extension1 Set
-
18
Hack Squat1 Set
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19
Leg Press (45 Degrees)1 Set
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20
Hip Adductor (Machine)1 Set
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21
Hip Abductor (Machine)1 Set
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Day 3
1
Incline Bench Press (Dumbbell)1 Set
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2
Seated Shoulder Press (Dumbbell)1 Set
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3
Chest Press (Machine)1 Set
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4
Skull Crusher (Dumbbell)1 Set
-
5
Hammer Curl1 Set
-
6
Lateral Raise (Machine)1 Set
-
7A
Bicep Curl (EZ Bar)1 Set
-
7B
Bicep Curl (Cable)1 Set
-
8
Overhead Tricep Extension (Cable)1 Set
-
9
Lat Pulldown1 Set
-
10
Lat Pulldown (Close Grip)1 Set
-
11
Deadlift (Smith Machine)1 Set
-
12
Barbell Row1 Set
-
13
Rear Delt Row1 Set
-
14
Abs Crunch (Machine)1 Set
-
15
Standing Calf Raise1 Set
-
16
Leg Curl1 Set
-
17
Leg Extension1 Set
-
18
Hack Squat1 Set
-
19
Leg Press (45 Degrees)1 Set
-
20
Hip Adductor (Machine)1 Set
-
21
Hip Abductor (Machine)1 Set
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