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BoostcampPNG

A/B Fullbody

by Max
1 athletes joined

Program Description

Simple and effective Progress with 2.5kg per lift each week If plateau then -10% of weight and progress from that

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 15, 2024 11:18
  • Last Edited
    Aug 16, 2024 05:23
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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
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
78%
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Accessory
4
8 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
70%
4
Barbell Row
3
5 reps
-
5
Accessory
4
8 reps
RPE 7-10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Barbell Row
3 Sets
5 Reps
-
5
Accessory
4 Sets
8 Reps
@7-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Accessory
4 Sets
8 Reps
@7-10