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BoostcampPNG

Full Body 3 days per week

by eliot J.
3 athletes joined

Program Description

Build muscle and gain strength during exam season

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 06, 2024 11:12
  • Last Edited
    Sep 11, 2024 07:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Overhead Press (Barbell)
3
3
Lat Pulldown
3
4
Hamstring Curl
2
5
Hammer Curl
3
6
Dip (Bodyweight)
3
7
Standing Calf Raise
3
8
Upright Row (Barbell)
3
9
Dumbbell Bench Pullover
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
12 reps
2
Bench Press (Dumbbell)
3
3
Barbell Row
3
4
Leg Extension
3
5
Standing Calf Raise
3
6
Reverse Pec Deck
3
7
Pec Deck (Machine)
3
8
French Press
3
9
Upright Row (Barbell)
3
10
Hammer Curl
3
11
Wrist Curls
3
Week 1
1 / 12 Weeks
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets