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
    Jun 18, 2025 11:09

Summary

Unlock your full potential with the FULLBODY F program, a comprehensive 4-week training plan designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups. From barbell squats to dumbbell presses, each session is crafted to build strength, enhance endurance, and sculpt your physique. Get ready to transform your body and boost your confidence with every workout!
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
-