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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 19, 2025 05:57

Summary

Yehia’s Workout Full Body program is a comprehensive 12-week training plan designed to be completed three times a week, maximizing your strength and endurance. Each session targets all major muscle groups through a mix of compound and isolation exercises, ensuring balanced development. With a full gym setup, you'll engage in movements like bicep curls, chest presses, and leg extensions, all tailored to boost your performance and achieve your fitness goals. Get ready to transform your body and elevate your training routine!
Muscle Engagement
Front
Back
MuscleSet
Rear Delts
12.2%
Middle Delts
12.2%
Front Delts
12.2%
Upper Back
11%
Biceps
8.5%
Forearms
7.3%
Chest
6.1%
Quadriceps
6.1%
Hamstrings
6.1%
Triceps
6.1%
Calves
6.1%
Lats
6.1%
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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
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
-