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Gabes science based full body (includes sbd)

by Gabe C.
1 athletes joined

Program Description

This program can be ran indefinitely. -Increase either weights or reps week to week. Try to stay in 6-8 rep range completing sets with 1-2RIR. If unable to do either switch the exercise out for a similar one and try progressing that -3 min rest in between sets. Make sure you are warming up before sets as well -Train intense, don't waste time focusing on the eccentric. -FORM MUST ALWAYS STAY THE SAME. Beating your weight/reps the week prior doesn't mean much if you start cheating your reps. hold yourself accountable.

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 02, 2025 05:00
  • Last Edited
    Jul 22, 2025 03:33

Summary

Unlock your potential with Gabe's Science-Based Full Body program, a meticulously crafted 8-week journey designed for lifters looking to enhance strength and muscle across all major muscle groups. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including squats, deadlifts, and bench presses, ensuring a comprehensive workout that builds power and endurance. This program is perfect for those ready to take their training to the next level, combining effective techniques with a structured approach to maximize your results. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Biceps
10.9%
Middle Delts
9.3%
Front Delts
8.7%
Quadriceps
8.1%
Chest
8.1%
Abs
8.1%
Hamstrings
7.3%
Calves
5.8%
Glutes
4.8%
Upper Back
4.2%
Lats
3.9%
Lower Back
2.4%
Forearms
1.2%
Adductors
0.8%
Rear Delts
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Lat Pulldown
1
6 reps
RPE 9
4
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
5
Lateral Raise (Cable)
1
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
7
Standing Calf Raise
1
6 reps
RPE 9
8
Leg Curl
1
6 reps
RPE 9
9
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Lat Pulldown
1
6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
5
Lateral Raise (Cable)
2
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Standing Calf Raise
1
6 reps
RPE 9
8
Leg Curl
1
6 reps
RPE 9
9
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Lat Pulldown
1
6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
5
Lateral Raise (Cable)
2
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Standing Calf Raise
1
6 reps
RPE 9
8
Leg Curl
1
6 reps
RPE 9
9
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Lat Pulldown
1
6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
5
Lateral Raise (Cable)
2
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Standing Calf Raise
1
6 reps
RPE 9
8
Leg Curl
1
6 reps
RPE 9
9
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Lat Pulldown
1
6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
5
Lateral Raise (Cable)
2
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Standing Calf Raise
1
6 reps
RPE 9
8
Leg Curl
1
6 reps
RPE 9
9
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Lat Pulldown
1
6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
5
Lateral Raise (Cable)
2
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Standing Calf Raise
1
6 reps
RPE 9
8
Leg Curl
1
6 reps
RPE 9
9
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Lat Pulldown
1
6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
5
Lateral Raise (Cable)
2
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Standing Calf Raise
1
6 reps
RPE 9
8
Leg Curl
1
6 reps
RPE 9
9
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Lat Pulldown
1
6 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
5
Lateral Raise (Cable)
2
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Standing Calf Raise
1
6 reps
RPE 9
8
Leg Curl
1
6 reps
RPE 9
9
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Concentration Curl
1
6 reps
RPE 8
5
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
6
Pull-Up (Weighted)
1
6 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
9
Decline Crunch (Weighted)
1
6 reps
RPE 9
10
Standing Calf Raise
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Concentration Curl
2
6 reps
RPE 8
5
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
6
Keenan Flap
2
6 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
9
Decline Crunch (Weighted)
1
6 reps
RPE 9
10
Standing Calf Raise
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Concentration Curl
2
6 reps
RPE 8
5
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
6
Keenan Flap
2
6 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
9
Decline Crunch (Weighted)
1
6 reps
RPE 9
10
Standing Calf Raise
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Concentration Curl
2
6 reps
RPE 8
5
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
6
Keenan Flap
2
6 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
9
Decline Crunch (Weighted)
1
6 reps
RPE 9
10
Standing Calf Raise
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Concentration Curl
2
6 reps
RPE 8
5
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
6
Keenan Flap
2
6 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
9
Decline Crunch (Weighted)
1
6 reps
RPE 9
10
Standing Calf Raise
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Concentration Curl
2
6 reps
RPE 8
5
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
6
Keenan Flap
2
6 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
9
Decline Crunch (Weighted)
1
6 reps
RPE 9
10
Standing Calf Raise
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Concentration Curl
2
6 reps
RPE 8
5
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
6
Keenan Flap
2
6 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
9
Decline Crunch (Weighted)
1
6 reps
RPE 9
10
Standing Calf Raise
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Concentration Curl
2
6 reps
RPE 8
5
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
6
Keenan Flap
2
6 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
9
Decline Crunch (Weighted)
1
6 reps
RPE 9
10
Standing Calf Raise
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Bicep Curl (Cable)
1
6 reps
RPE 9
4
JM Press (Smith Machine)
1
6 reps
RPE 9
5
Chest Supported Row (Machine)
1
6 reps
RPE 9
6
Overhead Press (Barbell)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Bicep Curl (Cable)
1
6 reps
RPE 9
4
JM Press (Smith Machine)
1
6 reps
RPE 9
5
Chest Supported Row (Machine)
1
6 reps
RPE 9
6
Overhead Press (Barbell)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
9
Standing Calf Raise
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Bicep Curl (Cable)
1
6 reps
RPE 9
4
JM Press (Smith Machine)
1
6 reps
RPE 9
5
Chest Supported Row (Machine)
1
6 reps
RPE 9
6
Overhead Press (Barbell)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
9
Standing Calf Raise
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Bicep Curl (Cable)
1
6 reps
RPE 9
4
JM Press (Smith Machine)
1
6 reps
RPE 9
5
Chest Supported Row (Machine)
1
6 reps
RPE 9
6
Overhead Press (Barbell)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
9
Standing Calf Raise
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Bicep Curl (Cable)
1
6 reps
RPE 9
4
JM Press (Smith Machine)
1
6 reps
RPE 9
5
Chest Supported Row (Machine)
1
6 reps
RPE 9
6
Overhead Press (Barbell)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
9
Standing Calf Raise
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Bicep Curl (Cable)
1
6 reps
RPE 9
4
JM Press (Smith Machine)
1
6 reps
RPE 9
5
Chest Supported Row (Machine)
1
6 reps
RPE 9
6
Overhead Press (Barbell)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
9
Standing Calf Raise
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Bicep Curl (Cable)
1
6 reps
RPE 9
4
JM Press (Smith Machine)
1
6 reps
RPE 9
5
Chest Supported Row (Machine)
1
6 reps
RPE 9
6
Overhead Press (Barbell)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
9
Standing Calf Raise
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Bicep Curl (Cable)
1
6 reps
RPE 9
4
JM Press (Smith Machine)
1
6 reps
RPE 9
5
Chest Supported Row (Machine)
1
6 reps
RPE 9
6
Overhead Press (Barbell)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
9
Standing Calf Raise
1
6 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
6 Reps
@9
2
Incline Bench Press (Smith Machine)
1 Set
6 Reps
@9
3
Lat Pulldown
1 Set
6 Reps
@9
4
Bicep Curl (EZ Bar)
1 Set
6 Reps
@9
5
Lateral Raise (Cable)
1 Set
6 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
6 Reps
@9
7
Standing Calf Raise
1 Set
6 Reps
@9
8
Leg Curl
1 Set
6 Reps
@9
9
Abs Crunch (Machine)
1 Set
6 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
6 Reps
@9
2
Chest Fly (Machine)
1 Set
6 Reps
@9
3
Romanian Deadlift (Barbell)
1 Set
6 Reps
@9
4
Concentration Curl
1 Set
6 Reps
@8
5
Shoulder Press (Plate Loaded)
1 Set
6 Reps
@9
6
Pull-Up (Weighted)
1 Set
6 Reps
@9
7
Tricep Pushdown (Cable)
1 Set
6 Reps
@9
8
Leg Press
1 Set
6 Reps
@9
9
Decline Crunch (Weighted)
1 Set
6 Reps
@9
10
Standing Calf Raise
1 Set
6 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
@9
2
Chest Press (Machine)
1 Set
6 Reps
@9
3
Bicep Curl (Cable)
1 Set
6 Reps
@9
4
JM Press (Smith Machine)
1 Set
6 Reps
@9
5
Chest Supported Row (Machine)
1 Set
6 Reps
@9
6
Overhead Press (Barbell)
1 Set
6 Reps
@9
7
Leg Extension
1 Set
6 Reps
@9
8
Cable Crunch
1 Set
6 Reps
@9