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Full Body A+B

by J D.
11 athletes joined

Program Description

Novice linear progression programme designed for athletes who are looking to get build solid foundational level strength and put on size for injury reduction etc.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2025 10:31
  • Last Edited
    Aug 04, 2025 02:38

Summary

Transform your physique with the Full Body A+B program, a comprehensive 12-week journey designed for those ready to commit to their strength goals. With just two training days per week, you'll engage in a balanced mix of barbell and dumbbell exercises, including overhead presses, deadlifts, and squats, all tailored to build muscle and enhance overall fitness. This program emphasizes supersets for efficient workouts, ensuring you maximize your time in the gym while pushing your limits. Get ready to elevate your strength and redefine your body!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Chest
11.4%
Glutes
10.4%
Hamstrings
10.4%
Quadriceps
10.4%
Lats
8.7%
Upper Back
8.7%
Front Delts
8.2%
Lower Back
7.3%
Abs
3.6%
Middle Delts
3.6%
Biceps
2.2%
Adductors
1.5%
Forearms
0.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3B
Kroc Row
1
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8
2
Deadlift (Barbell)
1
8 reps
RPE 10
3A
Dip (Weighted)
1
10 reps
RPE 8
3B
Chin-Up (Weighted)
1
10 reps
RPE 8
4
Front Squat (Barbell)
1
10 reps
RPE 8
5
Tricep Extension (Cable)
1
50 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Deadlift (Barbell)
1 Set
8 Reps
@10
3A
Dip (Weighted)
4 Sets
10 Reps
@8
3B
Chin-Up (Weighted)
4 Sets
10 Reps
@8
4
Front Squat (Barbell)
4 Sets
10 Reps
@8
5
Tricep Extension (Cable)
1 Set
50 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3A
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3B
Kroc Row
4 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
5
Bicep Curl (Barbell)
1 Set
50 Reps
@10