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Full body jeremy

by Psk

Program Description

Unleash your potential with the Full Body Jeremy program, a dynamic 3-week journey designed to sculpt and strengthen your entire physique. Committing just three days a week, you'll engage in a variety of exercises, including the Incline Bench Press and Goblet Squats, targeting key muscle groups for balanced development. Perfect for beginners and intermediates alike, this program emphasizes bodyweight fitness and muscle sculpting, ensuring you build strength and confidence in every session. Get ready to transform your workouts and elevate your fitness game!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 07, 2026 06:00
  • Last Edited
    Jan 07, 2026 06:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Glutes
11.1%
Hamstrings
11.1%
Lats
11.1%
Upper Back
11.1%
Front Delts
8.3%
Chest
5.6%
Triceps
5.6%
Abs
5.6%
Biceps
5.6%
Middle Delts
5.6%
Adductors
2.8%
Lower Back
2.8%
Rear Delts
2.8%
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START THE PROGRAM
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
5 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-