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BoostcampPNG

Full Body

by Cesar M.

Program Description

Unlock your strength potential with this comprehensive 6-week Full Body program, designed for intermediate lifters. Committing just three days a week, you'll engage in a balanced mix of strength training, muscle building, and bodyweight exercises, utilizing a full gym setup. Each session is strategically crafted to maximize your gains and enhance your overall fitness. Get ready to transform your physique and boost your performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2026 12:35
  • Last Edited
    Apr 02, 2026 01:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
21.7%
Lats
20.8%
Biceps
12.2%
Triceps
7.1%
Chest
5.3%
Front Delts
5.3%
Abs
5.3%
Quadriceps
3.6%
Middle Delts
3.6%
Rear Delts
2.7%
Glutes
2.7%
Adductors
2.7%
Other
1.8%
Abductors
1.8%
Hamstrings
1.8%
Forearms
1.8%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
3
4
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Plank
1
1 mins
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
3
4
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Plank
1
1 mins
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
3
4
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Plank
1
1 mins
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
3
4
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Plank
1
1 mins
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
3
4
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Plank
1
1 mins
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
3
4
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Plank
1
1 mins
-
8
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Incline Reverse Crunch
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Incline Reverse Crunch
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Incline Reverse Crunch
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Incline Reverse Crunch
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Incline Reverse Crunch
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Incline Reverse Crunch
3
10 reps
-
8
Plank
1
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Run
1 Set
6 mins
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
2 Reps
1 Reps
2 Reps
3 Reps
2 Reps
1 Reps
2 Reps
3 Reps
-
-
-
-
-
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Plank
1 Set
1 mins
-
8
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Run
1 Set
6 mins
-
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
1 Reps
2 Reps
3 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2 Reps
3 Reps
4 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
7
Hyperextension Side Bends
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Plank
1 Set
1 mins
-
Day 3
1
Run
1 Set
6 mins
-
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
1 Reps
2 Reps
3 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2 Reps
3 Reps
4 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Incline Reverse Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Plank
1 Set
1 mins
-