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BoostcampPNG

Fullbody home gym

by Santiago T.
1 athletes joined
5.0
(1 rating)

Program Description

Great results working out only 3 days a week

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 09:05
  • Last Edited
    Nov 29, 2024 03:05
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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
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Pendlay Row
3
10 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
16 reps
-
6
Single Arm Shoulder Press
3
10 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Pendlay Row
3
10 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
16 reps
-
6
Single Arm Shoulder Press
3
10 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Lying Rear Lateral Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Lying Rear Lateral Raise
2
10 reps
-
8
Pull-Up (Weighted)
3
6 reps
-
9
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Lying Rear Lateral Raise
2
10 reps
-
8
Pull-Up (Weighted)
3
6 reps
-
9
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Lying Rear Lateral Raise
2
10 reps
-
8
Pull-Up (Weighted)
3
6 reps
-
9
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Lying Rear Lateral Raise
2
10 reps
-
8
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Lying Rear Lateral Raise
2
10 reps
-
8
Pull-Up (Weighted)
3
6 reps
-
9
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Chin-Up (Bodyweight)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Front Raise
3 Sets
10 Reps
-
5
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
6
21s (EZ Bar)
3 Sets
21 Reps
-
7
Leg Extension (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Reverse Lunge (Dumbbell)
2 Sets
8 Reps
-
2
Goblet Squat
2 Sets
8 Reps
-
3
Pull-Up (Assisted)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Bench Press (Barbell)
4 Sets
10 Reps
-
Day 3
1
Lunge (Dumbbell)
2 Sets
8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Close Grip)
3 Sets
10 Reps
-
6
Front Raise
2 Sets
10 Reps
-
7
Lying Rear Lateral Raise
2 Sets
10 Reps
-