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BoostcampPNG

Fullbody

by Aleksandr Z.

Program Description

3 day fullbody

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 26, 2024 11:17
  • Last Edited
    Apr 18, 2025 04:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.6%
Lats
14.2%
Chest
12.2%
Triceps
10.2%
Front Delts
9.9%
Biceps
9.9%
Middle Delts
7.1%
Hamstrings
5.1%
Quadriceps
4.3%
Rear Delts
3.7%
Calves
2.8%
Glutes
2.6%
Lower Back
1.4%
Forearms
0.6%
Abs
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
@8
2
Seated Row (Cable)
2 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
4
Lat Pulldown
2 Sets
10-12 Reps
@8
5
Leg Extension
1 Set
15 Reps
@8-9
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
7
Standing Calf Raise
1 Set
15 Reps
@8
8
Tricep Rope Push Down (Cable)
1 Set
12-15 Reps
@8
9
Bicep Curl (Dumbbell)
1 Set
12-15 Reps
@8
10
Face Pull
1 Set
15 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
@8
3
High Row
1 Set
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
15 Reps
@8
5
Lying Leg Curl
1 Set
6-8 Reps
@8
6
Hack Squat
1 Set
6-8 Reps
@8
7
Leg Extension
1 Set
15 Reps
@8
8
Leg Curl
1 Set
15 Reps
@8
9
Dip (Weighted)
1 Set
10-12 Reps
@8
10
Incline Curl (Dumbbell)
1 Set
15 Reps
@8
11
Hip Extension
1 Set
15 Reps
@8
Day 1
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
@8
2
Bench Press (Wide Grip)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
2 Sets
10-12 Reps
@8
4
Cable Crossover
1 Set
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
6
Lying Leg Curl
1 Set
15 Reps
@8-9
7
Seated Calf Raise
1 Set
15 Reps
@8
8
Lying Tricep Extension (Barbell)
1 Set
15 Reps
@8
9
Alternating Dumbbell Curl
1 Set
15 Reps
@8
10
Face Pull
1 Set
15 Reps
@8