logo
BoostcampPNG

FULLBODY F

by Felo H.
1 athletes joined

Program Description

FULLBODY F

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 23, 2024 12:39
  • Last Edited
    Aug 23, 2024 01:01
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
1
2
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
2
12-15 reps
5
Lateral Raise (Dumbbell)
2
12-15 reps
6
Standing Calf Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
1
2
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
2
12-15 reps
5
Lateral Raise (Dumbbell)
2
12-15 reps
6
Standing Calf Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
1
2
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
2
12-15 reps
5
Lateral Raise (Dumbbell)
2
12-15 reps
6
Standing Calf Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
1
2
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
2
12-15 reps
5
Lateral Raise (Dumbbell)
2
12-15 reps
6
Standing Calf Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
2
Lat Pulldown
2
1
5-8 reps
8-12 reps
3
Seated Overhead Press (Dumbbell)
1
2
5-8 reps
8-12 reps
4
Face Pull
2
12-15 reps
5
Hanging Leg Raise
2
12-15 reps
6
Standing Calf Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
2
Lat Pulldown
2
1
5-8 reps
8-12 reps
3
Seated Overhead Press (Dumbbell)
1
2
5-8 reps
8-12 reps
4
Face Pull
2
12-15 reps
5
Hanging Leg Raise
2
12-15 reps
6
Standing Calf Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
2
Lat Pulldown
2
1
5-8 reps
8-12 reps
3
Seated Overhead Press (Dumbbell)
1
2
5-8 reps
8-12 reps
4
Face Pull
2
12-15 reps
5
Hanging Leg Raise
2
12-15 reps
6
Standing Calf Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
2
Lat Pulldown
2
1
5-8 reps
8-12 reps
3
Seated Overhead Press (Dumbbell)
1
2
5-8 reps
8-12 reps
4
Face Pull
2
12-15 reps
5
Hanging Leg Raise
2
12-15 reps
6
Standing Calf Raise
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Dip (Weighted)
1
2
5-8 reps
8-12 reps
4
Hammer Curl
2
12-15 reps
5
Lateral Raise (Dumbbell)
2
12-15 reps
6
Hanging Leg Raise
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Dip (Weighted)
1
2
5-8 reps
8-12 reps
4
Hammer Curl
2
12-15 reps
5
Lateral Raise (Dumbbell)
2
12-15 reps
6
Hanging Leg Raise
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Dip (Weighted)
1
2
5-8 reps
8-12 reps
4
Hammer Curl
2
12-15 reps
5
Lateral Raise (Dumbbell)
2
12-15 reps
6
Hanging Leg Raise
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Dip (Weighted)
1
2
5-8 reps
8-12 reps
4
Hammer Curl
2
12-15 reps
5
Lateral Raise (Dumbbell)
2
12-15 reps
6
Hanging Leg Raise
2
12-15 reps
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Bicep Curl (Barbell)
1 Set
2 Sets
5-8 Reps
8-12 Reps
4
Skull Crusher (Barbell)
2 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Standing Calf Raise
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Lat Pulldown
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
5-8 Reps
8-12 Reps
4
Face Pull
2 Sets
12-15 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
6
Standing Calf Raise
2 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Dip (Weighted)
1 Set
2 Sets
5-8 Reps
8-12 Reps
4
Hammer Curl
2 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
12-15 Reps