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BUPT_Full Body

by Jack Kennedy
6 athletes joined

Program Description

Beginner Friendly

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 06, 2024 06:41
  • Last Edited
    Jun 18, 2025 08:36

Summary

Unleash your full potential with the BUPT_Full Body program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts focusing on major muscle groups, including back, biceps, shoulders, and core. Each session is packed with effective exercises like Dumbbell Rows and Lateral Raises, ensuring balanced strength development. Get ready to transform your physique and boost your performance with this structured and motivating approach to full-body training!
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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
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Side Plank
3 Sets
1 mins
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 1
1
Shrug (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Standing Calf Raise
3 Sets
12 Reps
-
3
Goblet Squat
3 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Side Plank
3 Sets
1 mins
-
6
Russian Twist
3 Sets
20 Reps
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