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BUPT_Full Body

by Jack Kennedy
5 athletes joined

Program Description

Beginner Friendly

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 06, 2024 06:41
  • Last Edited
    Nov 12, 2024 10:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Side Plank
3 Sets
1 mins
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 1
1
Shrug (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Standing Calf Raise
3 Sets
12 Reps
-
3
Goblet Squat
3 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Side Plank
3 Sets
1 mins
-
6
Russian Twist
3 Sets
20 Reps
-