logo
BoostcampPNG

Fullbodymax

by Vineeth R.

Program Description

Building muscle and strength

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2026 06:08
  • Last Edited
    Feb 18, 2026 04:40
Muscle Engagement
Front
Back
MuscleSet
Abs
10.2%
Forearms
8.9%
Triceps
8.8%
Biceps
8.1%
Hamstrings
8.1%
Upper Back
8%
Glutes
7.6%
Lats
7.1%
Front Delts
7.1%
Quadriceps
6.3%
Chest
6.2%
Middle Delts
4.4%
Lower Back
3.5%
Rear Delts
2.7%
Calves
1.8%
Adductors
1.3%
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Farmer's Walk (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Pendulum Squat
2
5-8 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Farmer's Walk (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Pendulum Squat
2
5-8 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Farmer's Walk (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Pendulum Squat
2
5-8 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Farmer's Walk (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Pendulum Squat
2
5-8 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Farmer's Walk (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Pendulum Squat
2
5-8 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Farmer's Walk (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Pendulum Squat
2
5-8 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Farmer's Walk (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Pendulum Squat
2
5-8 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Farmer's Walk (Weighted)
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Pec Deck (Machine)
2
7-10 reps
-
3
T-Bar Row
2
8-12 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
2
7-9 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
High Bar Squat (Barbell)
3
4-6 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
7
Lying Leg Curl
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
High Bar Squat (Barbell)
3
4-6 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
7
Lying Leg Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
High Bar Squat (Barbell)
3
4-6 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
7
Lying Leg Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
High Bar Squat (Barbell)
3
4-6 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
7
Lying Leg Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
High Bar Squat (Barbell)
3
4-6 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
7
Lying Leg Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
High Bar Squat (Barbell)
3
4-6 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
7
Lying Leg Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
High Bar Squat (Barbell)
3
4-6 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
7
Lying Leg Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
High Bar Squat (Barbell)
3
4-6 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Incline Pushdown (Cable)
2
8-12 reps
-
7
Lying Leg Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Oblique Crunch
3
15 reps
-
4
Back Extension (Weighted)
3
10-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Oblique Crunch
3
15 reps
-
4
Back Extension (Weighted)
3
10-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Oblique Crunch
3
15 reps
-
4
Back Extension (Weighted)
3
10-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Oblique Crunch
3
15 reps
-
4
Back Extension (Weighted)
3
10-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Oblique Crunch
3
15 reps
-
4
Back Extension (Weighted)
3
10-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Oblique Crunch
3
15 reps
-
4
Back Extension (Weighted)
3
10-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Oblique Crunch
3
15 reps
-
4
Back Extension (Weighted)
3
10-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Oblique Crunch
3
15 reps
-
4
Back Extension (Weighted)
3
10-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Dead Hang
2
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Bench Press (Barbell)
2 Sets
6-8 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Pendulum Squat
3 Sets
5-8 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Farmer's Walk (Weighted)
2 Sets
1 Reps
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
7-10 Reps
-
3
Rear Delt Fly (Dumbbell)
2 Sets
7-10 Reps
-
4
High Bar Squat (Barbell)
3 Sets
4-6 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
6
Incline Pushdown (Cable)
2 Sets
8-12 Reps
-
7
Lying Leg Curl
2 Sets
10-15 Reps
-
8
Reverse Bicep Curl (EZ Bar)
1 Set
-
Day 4
1
Calf Raise (Leg Press)
2 Sets
10-15 Reps
-
2
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
3
Oblique Crunch
3 Sets
15 Reps
-
4
Back Extension (Weighted)
3 Sets
10-12 Reps
-
5
Decline Crunch
3 Sets
8-12 Reps
-
6
Dead Hang
2 Sets
1 mins
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2
Pec Deck (Machine)
2 Sets
7-10 Reps
-
3
T-Bar Row
2 Sets
8-12 Reps
-
4
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
7-9 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
7
Wrist Curls
3 Sets
10-15 Reps
-