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BoostcampPNG

Fullbody

by Aleksandr Z.

Program Description

3 day fullbody

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 26, 2024 11:17
  • Last Edited
    Oct 10, 2024 10:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Bench Press (Wide Grip)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Crossover
1
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Curl
1
15 reps
RPE 8-9
7
Seated Calf Raise
1
15 reps
RPE 8
8
Lying Tricep Extension (Barbell)
1
15 reps
RPE 8
9
Alternating Dumbbell Curl
1
15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Seated Row (Cable)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lat Pulldown
2
10-12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Standing Calf Raise
1
15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 8
9
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 8
10
Face Pull
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
High Row
1
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 8
5
Lying Leg Curl
1
6-8 reps
RPE 8
6
Hack Squat
1
6-8 reps
RPE 8
7
Leg Extension
1
15 reps
RPE 8
8
Leg Curl
1
15 reps
RPE 8
9
Dip (Weighted)
1
10-12 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 8
11
Hip Extension
1
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
@8
2
Seated Row (Cable)
2 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
4
Lat Pulldown
2 Sets
10-12 Reps
@8
5
Leg Extension
1 Set
15 Reps
@8-9
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
7
Standing Calf Raise
1 Set
15 Reps
@8
8
Tricep Rope Push Down (Cable)
1 Set
12-15 Reps
@8
9
Bicep Curl (Dumbbell)
1 Set
12-15 Reps
@8
10
Face Pull
1 Set
15 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
@8
3
High Row
1 Set
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
15 Reps
@8
5
Lying Leg Curl
1 Set
6-8 Reps
@8
6
Hack Squat
1 Set
6-8 Reps
@8
7
Leg Extension
1 Set
15 Reps
@8
8
Leg Curl
1 Set
15 Reps
@8
9
Dip (Weighted)
1 Set
10-12 Reps
@8
10
Incline Curl (Dumbbell)
1 Set
15 Reps
@8
11
Hip Extension
1 Set
15 Reps
@8
Day 1
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
@8
2
Bench Press (Wide Grip)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
2 Sets
10-12 Reps
@8
4
Cable Crossover
1 Set
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
6
Lying Leg Curl
1 Set
15 Reps
@8-9
7
Seated Calf Raise
1 Set
15 Reps
@8
8
Lying Tricep Extension (Barbell)
1 Set
15 Reps
@8
9
Alternating Dumbbell Curl
1 Set
15 Reps
@8
10
Face Pull
1 Set
15 Reps
@8