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BoostcampPNG

Kurts Full Body

by mery

Program Description

to make kurty jacked af

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2025 01:47
  • Last Edited
    Jan 13, 2025 07:01
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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
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3-6 reps
-
2
Bench Press (Barbell)
1
3-6 reps
-
3
Romanian Deadlift (Barbell)
1
3-6 reps
-
4
Seal Row
1
3-6 reps
-
5
Lateral Raise (Machine)
2
5-15 reps
-
6
Overhead Extension (Dumbbell)
2
5-15 reps
-
7
Meadows Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3-6 reps
-
2
Bench Press (Barbell)
1
3-6 reps
-
3
Romanian Deadlift (Barbell)
1
3-6 reps
-
4
Seal Row
1
3-6 reps
-
5
Lateral Raise (Machine)
2
5-15 reps
-
6
Overhead Extension (Dumbbell)
2
5-15 reps
-
7
Meadows Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3-6 reps
-
2
Bench Press (Barbell)
1
3-6 reps
-
3
Romanian Deadlift (Barbell)
1
3-6 reps
-
4
Seal Row
1
3-6 reps
-
5
Lateral Raise (Machine)
2
5-15 reps
-
6
Overhead Extension (Dumbbell)
2
5-15 reps
-
7
Meadows Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3-6 reps
5-15 reps
-
-
2
High Bar Squat (Barbell)
1
1
3-6 reps
5-15 reps
-
-
3
Bench Press (Barbell)
1
4-8 reps
-
4
Pull-Up (Weighted)
2
4-8 reps
-
5
Dip (Weighted)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
5-15 reps
-
7
Meadows Curl
2
5-15 reps
-
8
Lateral Raise (Machine)
1
5-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3-6 reps
-
2
Bench Press (Barbell)
1
3-6 reps
-
3
Romanian Deadlift (Barbell)
1
3-6 reps
-
4
Seal Row
1
3-6 reps
-
5
Lateral Raise (Machine)
2
5-15 reps
-
6
Overhead Extension (Dumbbell)
2
5-15 reps
-
7
Meadows Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
5-15 reps
-
-
2
Seal Row
1
1
3-6 reps
5-15 reps
-
-
3
Dip (Weighted)
1
-
-
4
Upright Row (Barbell)
2
5-15 reps
-
5
Meadows Curl
1
5-15 reps
-
6
Hip Thrust (Barbell)
2
5-10 reps
-
7
Overhead Extension (Dumbbell)
1
5-15 reps
-
8
Single-Leg Leg Curl
2
5-15 reps
-
9
Leg Extension
2
5-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
3-6 Reps
5-15 Reps
-
-
2
High Bar Squat (Barbell)
1 Set
1 Set
3-6 Reps
5-15 Reps
-
-
3
Bench Press (Barbell)
1 Set
4-8 Reps
-
4
Pull-Up (Weighted)
2 Sets
4-8 Reps
-
5
Dip (Weighted)
1 Set
4-8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
-
7
Meadows Curl
2 Sets
5-15 Reps
-
8
Lateral Raise (Machine)
1 Set
5-15 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3-6 Reps
5-15 Reps
-
-
2
Seal Row
1 Set
1 Set
3-6 Reps
5-15 Reps
-
-
3
Dip (Weighted)
1 Set
-
-
4
Upright Row (Barbell)
2 Sets
5-15 Reps
-
5
Meadows Curl
1 Set
5-15 Reps
-
6
Hip Thrust (Barbell)
2 Sets
5-10 Reps
-
7
Overhead Extension (Dumbbell)
1 Set
5-15 Reps
-
8
Single-Leg Leg Curl
2 Sets
5-15 Reps
-
9
Leg Extension
2 Sets
5-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
3-6 Reps
5-15 Reps
-
-
2
High Bar Squat (Barbell)
1 Set
1 Set
3-6 Reps
5-15 Reps
-
-
3
Bench Press (Barbell)
1 Set
4-8 Reps
-
4
Pull-Up (Weighted)
2 Sets
4-8 Reps
-
5
Dip (Weighted)
1 Set
4-8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
-
7
Meadows Curl
2 Sets
5-15 Reps
-
8
Lateral Raise (Machine)
1 Set
5-15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3-6 Reps
5-15 Reps
-
-
2
Seal Row
1 Set
1 Set
3-6 Reps
5-15 Reps
-
-
3
Dip (Weighted)
1 Set
-
-
4
Upright Row (Barbell)
2 Sets
5-15 Reps
-
5
Meadows Curl
1 Set
5-15 Reps
-
6
Hip Thrust (Barbell)
2 Sets
5-10 Reps
-
7
Overhead Extension (Dumbbell)
1 Set
5-15 Reps
-
8
Single-Leg Leg Curl
2 Sets
5-15 Reps
-
9
Leg Extension
2 Sets
5-15 Reps
-