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Yehia’s Workout Full Body, 3 Times A Day

by Yehia Mohamed
1 athletes joined

Program Description

To begin bodybuilding adventure with everyone new on this program.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 16, 2025 09:40
  • Last Edited
    Aug 16, 2025 09:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12 reps
-
2
Dumbbell Wrist Rotation
3
1 mins
-
3
Vertical Chest Press Circular
3
12 reps
-
4
Rowing Machine Circular
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Calf Raise (Leg Press)
3
15 reps
-
9
Pull-Up (Assisted)
3
3 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
2
Dumbbell Wrist Rotation
3 Sets
1 mins
-
3
Vertical Chest Press Circular
3 Sets
12 Reps
-
4
Rowing Machine Circular
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Lying Leg Curl
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
8
Calf Raise (Leg Press)
3 Sets
15 Reps
-
9
Pull-Up (Assisted)
3 Sets
3 Reps
-
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
2
Dumbbell Wrist Rotation
3 Sets
1 mins
-
3
Vertical Chest Press Circular
3 Sets
12 Reps
-
4
Rowing Machine Circular
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Lying Leg Curl
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
8
Calf Raise (Leg Press)
3 Sets
15 Reps
-
9
Pull-Up (Assisted)
3 Sets
3 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
2
Dumbbell Wrist Rotation
3 Sets
1 mins
-
3
Vertical Chest Press Circular
3 Sets
12 Reps
-
4
Rowing Machine Circular
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Lying Leg Curl
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
8
Calf Raise (Leg Press)
3 Sets
15 Reps
-
9
Pull-Up (Assisted)
3 Sets
3 Reps
-