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BoostcampPNG

Full-Body-Workout

by Calli
1 athletes joined

Program Description

Ganzkörper Training mit Fokus auf Unterkörper Anmerkungen: 5a mit 5b ist ein Supersatz um zeit zu sparen, wenn Zeit vorhanden ist dann als straight set ausführen. Man sollte versuchen sich jedes Training zu steigern entweder in Wiederholungen, Gewicht oder Technik. Beispiel... Leg press Woche 1: 50 Kg 8 Wiederholungen Woche 2: 50 Kg 12 Wiederholungen Woche 3: 55 Kg 8 Wiederholungen Ich empfehle eine 2 Sekunden negative eine sehr kleine Pause im Stretch und schnelle positive. Mit der Zeit entwickelt sich ein Geschmack. Gib alles und trainiere Intensiv. Lg Calli

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 16, 2024 06:34
  • Last Edited
    Jun 18, 2025 09:45

Summary

Transform your fitness journey with this comprehensive 16-week Full-Body Workout program, designed for three sessions per week. Each workout targets key muscle groups, ensuring balanced strength development and enhanced endurance. You'll engage in a variety of exercises, from Smith Machine squats to Romanian deadlifts, using both free weights and machines for optimal results. Perfect for all levels, this program will empower you to push your limits and achieve your fitness goals with confidence. Get ready to build strength, improve your physique, and feel your best!
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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
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Chest Press (Machine)
3
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-13 reps
-
6
Shoulder Press (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5A
Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-10 Reps
-
5A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
5B
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
2 Sets
10-15 Reps
-
4
Chest Press (Machine)
3 Sets
10-15 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
10-13 Reps
-
6
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
10-15 Reps
-
5
Chest Press (Machine)
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12-18 Reps
-