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BoostcampPNG
Full Body Everyday
by Eduardo Sigaud
Program Description
Training program for dads that have no time. Take rest days when kids are sick or life overwhelms you. Rest 30 seconds within supersets. Rest 2 min after each superset. 9 RPE for upper body. 7 RPE for lower body.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jul 02, 2024 06:45
Last Edited
Jul 04, 2024 10:31
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Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
1B
Chin-Up (Bodyweight)
3 Sets
5 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Dumbbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 2
1A
Decline Deficit Push-Up (Bodyweight)
3 Sets
10 Reps
@9
1B
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Barbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 3
1A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
1B
Chin-Up (Bodyweight)
3 Sets
5 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Dumbbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 4
1A
Decline Deficit Push-Up (Bodyweight)
3 Sets
10 Reps
@9
1B
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Barbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 5
1A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
1B
Chin-Up (Bodyweight)
3 Sets
5 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Dumbbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 6
1A
Decline Deficit Push-Up (Bodyweight)
3 Sets
10 Reps
@9
1B
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Barbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 7
1A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
1B
Chin-Up (Bodyweight)
3 Sets
5 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Dumbbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7