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Full Body

by Matías Ezequiel F.
1 athletes joined

Program Description

Embark on an 8-week journey with our Full Body program, designed to maximize strength and muscle development across all major muscle groups. With 24 workout days packed with compound movements like squats, deadlifts, and bench presses, you'll build a solid foundation while enhancing your overall fitness. Each session is carefully crafted to challenge you with progressive intensity, ensuring consistent gains. Get ready to transform your physique and elevate your performance with this comprehensive training plan!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2025 09:51
  • Last Edited
    Dec 09, 2025 09:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Glutes
11%
Hamstrings
11%
Triceps
9.4%
Upper Back
9.4%
Front Delts
8.2%
Lats
7%
Biceps
5.9%
Abs
5.5%
Chest
4.7%
Middle Delts
4.7%
Lower Back
4.3%
Calves
3.1%
Rear Delts
2.3%
Adductors
1.2%
Forearms
1.2%
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BlogBannerPC
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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 6
2
Bench Press (Barbell)
2
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
4
Lat Pulldown
2
8-10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-3 reps
RPE 6
2
Overhead Press (Barbell)
2
5 reps
RPE 6
3
Hack Squat
2
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
2
8 reps
RPE 6
5
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Spoto Press
3
6-9 reps
RPE 7-8
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Spoto Press
3
6-9 reps
RPE 7-8
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Spoto Press
3
6-9 reps
RPE 7-8
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Spoto Press
3
6-9 reps
RPE 7-8
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Spoto Press
3
6-9 reps
RPE 7-8
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Spoto Press
3
6-9 reps
RPE 7-8
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Spoto Press
3
6-9 reps
RPE 7-8
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Spoto Press
2
6 reps
RPE 6
3
Chin-Up (Bodyweight)
2
1-20 reps
RPE 6
4
Face Pull
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
10-12 reps
RPE 6
6
Standing Calf Raise
2
12-15 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
Day 3
1
Front Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Spoto Press
3 Sets
6-9 Reps
@7-8
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
4
Face Pull
3 Sets
12-15 Reps
@9
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6
Standing Calf Raise
4 Sets
12-20 Reps
@9.5
Day 2
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
3
Hack Squat
3 Sets
10-12 Reps
@8-9
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@9