logo
BoostcampPNG

Ur Baby Daddy’s Full Body Workout

by Rich

Program Description

**Ur Baby Daddy’s Full Body Workout** is a dynamic 6-week program designed to sculpt and strengthen your entire body. With 36 sessions scheduled over the course of the program, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, squats, and deadlifts, all aimed at building muscle and enhancing your physique. This intermediate-friendly routine requires a full gym setup and is structured to maximize your gains in just 50 minutes per workout. Get ready to push your limits and transform your fitness journey!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 19, 2025 09:10
  • Last Edited
    Sep 19, 2025 09:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Biceps
9.6%
Front Delts
9.5%
Middle Delts
9.2%
Upper Back
8.2%
Glutes
8.2%
Chest
7.1%
Lats
6.7%
Quadriceps
5.8%
Hamstrings
5.5%
Forearms
4.1%
Rear Delts
3.5%
Abs
3%
Lower Back
2.3%
Adductors
1.2%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
-
6
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
-
6
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
-
6
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
-
6
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
-
6
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
-
6
Forearm Curls
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
3
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
3
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
3
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
3
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
3
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
3
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-12 Reps
@7
2
Squat (Barbell)
3 Sets
6-9 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-15 Reps
-
4
Incline Bicep Curl
3 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
4 Sets
6-12 Reps
@7
2
Deadlift (Barbell)
3 Sets
6-9 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
12 Reps
@10
5
Dip (Weighted)
4 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
6-9 Reps
@7
2
Overhead Press (Barbell)
3 Sets
6-12 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
3 Sets
15 Reps
@10
Day 6
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-12 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Forearm Curls
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
3 Sets
10-15 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
-
6
Forearm Curls
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
4 Sets
6-12 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
6-9 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
12 Reps
@10
5
Dip (Weighted)
3 Sets
12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10