logo
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
    Jun 18, 2025 11:12

Summary

Transform your fitness journey with this comprehensive 16-week Full-Body Workout program, designed for those ready to build strength and endurance. Comprising three sessions each week, you'll engage in a variety of exercises targeting all major muscle groups, including squats, deadlifts, and presses, using machines and free weights. This program is perfect for lifters of all levels, offering a structured approach to enhance your performance and achieve your fitness goals. Get ready to push your limits and see real results!
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
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
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
-