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Jeff's Full Body Fundamentals

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Program Description

Embark on an 8-week journey with Jeff's Full Body Fundamentals, designed specifically for beginners and novice lifters. This comprehensive program features 24 training sessions that blend strength and hypertrophy, focusing on foundational movements to build a solid base. Each workout targets major muscle groups using a variety of equipment found in a full gym, ensuring you develop power and size effectively. Get ready to transform your physique and boost your confidence with every rep!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 07, 2026 12:00
  • Last Edited
    Mar 07, 2026 02:21
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.1%
Front Delts
10.1%
Triceps
10.1%
Quadriceps
9.1%
Glutes
9.1%
Upper Back
9.1%
Chest
8.1%
Abs
7.6%
Lats
6.1%
Biceps
5.1%
Middle Delts
4.5%
Lower Back
4%
Rear Delts
3%
Calves
2%
Forearms
1%
Adductors
1%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Seated Cable Crunch
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Seated Cable Crunch
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Seated Cable Crunch
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Seated Cable Crunch
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
3 Sets
6 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Trap Bar Deadlift
3 Sets
5 Reps
@7
2
Overhead Press (Machine)
3 Sets
8 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Seated Cable Crunch
3 Sets
12 Reps
@7
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
10 Reps
@8
7
Leg Curl
3 Sets
10 Reps
@8