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BoostcampPNG

Arquitecto Potón

by Kikito L.

Program Description

Fullbody 3x week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 18, 2024 05:40
  • Last Edited
    May 07, 2024 10:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
-
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
-
2
Deadlift (Barbell)
2 Sets
4-6 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
-
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
-
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
-
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
-
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
-
1B
Barbell Row
3 Sets
5-10 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3A
Push Up
2 Sets
5-20 Reps
-
3B
Lat Pulldown
2 Sets
8-12 Reps
-
4
Back Extension (Weighted)
2 Sets
8-12 Reps
-
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
-
5B
French Press
2 Sets
10-15 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
-
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
-
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
-
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
3
Leg Curl
2 Sets
8-15 Reps
-
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
-
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
-
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
6B
Dragon Flag
3 Sets
6-12 Reps
-