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full body hong

by victor C.
1 athletes joined

Program Description

fine

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2025 12:18
  • Last Edited
    Jun 18, 2025 12:58

Summary

Transform your physique with the Full Body Hong program, a comprehensive 4-week training plan designed for those ready to challenge themselves. Committing to four days a week, this program incorporates a variety of exercises targeting all major muscle groups, ensuring balanced strength development and muscle growth. With a focus on both compound and isolation movements, you'll maximize your gains while improving overall fitness. Equip yourself with the tools of a full gym and get ready to elevate your training to new heights!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Pendlay Row
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
1
3
12 reps
12 reps
RPE 8
RPE 9
7
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
8
Single Arm Iso Row
1
3
12 reps
10 reps
RPE 8
RPE 9
9
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Pendlay Row
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
1
3
12 reps
12 reps
RPE 8
RPE 9
7
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
8
Single Arm Iso Row
1
3
12 reps
10 reps
RPE 8
RPE 9
9
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Pendlay Row
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
1
3
12 reps
12 reps
RPE 8
RPE 9
7
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
8
Single Arm Iso Row
1
3
12 reps
10 reps
RPE 8
RPE 9
9
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Pendlay Row
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
1
3
12 reps
12 reps
RPE 8
RPE 9
7
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
8
Single Arm Iso Row
1
3
12 reps
10 reps
RPE 8
RPE 9
9
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Front Raise
4
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
8
Lateral Raise (Cable)
4
12 reps
RPE 8
9
Face Pull
4
12 reps
RPE 8
10
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Front Raise
4
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
8
Lateral Raise (Cable)
4
12 reps
RPE 8
9
Face Pull
4
12 reps
RPE 8
10
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Front Raise
4
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
8
Lateral Raise (Cable)
4
12 reps
RPE 8
9
Face Pull
4
12 reps
RPE 8
10
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Front Raise
4
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
8
Lateral Raise (Cable)
4
12 reps
RPE 8
9
Face Pull
4
12 reps
RPE 8
10
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Pendlay Row
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
1
3
12 reps
12 reps
RPE 8
RPE 9
7
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
8
Single Arm Iso Row
1
3
12 reps
10 reps
RPE 8
RPE 9
9
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Pendlay Row
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
1
3
12 reps
12 reps
RPE 8
RPE 9
7
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
8
Single Arm Iso Row
1
3
12 reps
10 reps
RPE 8
RPE 9
9
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Pendlay Row
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
1
3
12 reps
12 reps
RPE 8
RPE 9
7
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
8
Single Arm Iso Row
1
3
12 reps
10 reps
RPE 8
RPE 9
9
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Pendlay Row
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
1
3
12 reps
12 reps
RPE 8
RPE 9
7
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
8
Single Arm Iso Row
1
3
12 reps
10 reps
RPE 8
RPE 9
9
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Front Raise
4
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
8
Lateral Raise (Cable)
4
12 reps
RPE 8
9
Face Pull
4
12 reps
RPE 8
10
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Front Raise
4
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
8
Lateral Raise (Cable)
4
12 reps
RPE 8
9
Face Pull
4
12 reps
RPE 8
10
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Front Raise
4
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
8
Lateral Raise (Cable)
4
12 reps
RPE 8
9
Face Pull
4
12 reps
RPE 8
10
Abs Crunch (Weighted)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Front Raise
4
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
8
Lateral Raise (Cable)
4
12 reps
RPE 8
9
Face Pull
4
12 reps
RPE 8
10
Abs Crunch (Weighted)
4
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
5
Front Raise
4 Sets
12 Reps
@8
6
Reverse Pec Deck
4 Sets
12 Reps
@8
7
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
8
Lateral Raise (Cable)
4 Sets
12 Reps
@8
9
Face Pull
4 Sets
12 Reps
@8
10
Abs Crunch (Weighted)
4 Sets
12 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3
Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
4
Pendlay Row
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Overhead Press (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
6
Pec Deck (Machine)
1 Set
3 Sets
12 Reps
12 Reps
@8
@9
7
Incline Chest Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
8
Single Arm Iso Row
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
9
Abs Crunch (Weighted)
4 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3
Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
4
Pendlay Row
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Overhead Press (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
6
Pec Deck (Machine)
1 Set
3 Sets
12 Reps
12 Reps
@8
@9
7
Incline Chest Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
8
Single Arm Iso Row
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
9
Abs Crunch (Weighted)
4 Sets
12 Reps
@8
Day 4
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
5
Front Raise
4 Sets
12 Reps
@8
6
Reverse Pec Deck
4 Sets
12 Reps
@8
7
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
8
Lateral Raise (Cable)
4 Sets
12 Reps
@8
9
Face Pull
4 Sets
12 Reps
@8
10
Abs Crunch (Weighted)
4 Sets
12 Reps
@8