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BoostcampPNG

Full Body A/B

by Joon
1 athletes joined

Program Description

Beginner FB

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2026 10:10
  • Last Edited
    Feb 05, 2026 09:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
12.4%
Upper Back
12%
Lats
10.5%
Biceps
8.1%
Chest
7.7%
Middle Delts
6.7%
Quadriceps
5.7%
Glutes
5.7%
Hamstrings
5.7%
Rear Delts
4.8%
Abs
2.9%
Adductors
1.4%
Lower Back
1.4%
Forearms
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
Dumbbell Row
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
9 reps
8 reps
7 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
13 reps
11 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
-
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
10 Reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
-
-
-