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BoostcampPNG

Full-Body-Workout

by Calli
1 athletes joined

Program Description

Ganzkörper Training mit Fokus auf dem Unterkörper.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 13, 2024 11:52
  • Last Edited
    Oct 13, 2024 12:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
2
Hamstring Curl
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Leg Press
2
15 reps
3
Shoulder Press (Machine)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
12 reps
5
Chest Fly (Machine)
2
15 reps
6
Rear Delt Fly (Machine)
2
15 reps
7
Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Leg Extension
2
12 reps
4
Incline Chest Press (Machine)
3
13 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Barbell)
2
12 reps
7
Seated Calf Raise
3
13 reps
Week 1
1 / 16 Weeks
Day 1
1
Squat (Smith Machine)
4 Sets
12 Reps
2
Hamstring Curl
3 Sets
12 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Leg Press
2 Sets
15 Reps
3
Shoulder Press (Machine)
3 Sets
12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
5
Chest Fly (Machine)
2 Sets
15 Reps
6
Rear Delt Fly (Machine)
2 Sets
15 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Leg Extension
2 Sets
12 Reps
4
Incline Chest Press (Machine)
3 Sets
13 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Barbell)
2 Sets
12 Reps
7
Seated Calf Raise
3 Sets
13 Reps