Program Description
Unlock your full potential with the Full Body - 2 Day, 1 Day rest program, designed specifically for beginners looking to build strength and endurance in just 4 weeks. This program features a balanced mix of cardio and strength training, incorporating essential lifts like the Dumbbell Bench Press and Bent Over Row, alongside effective core exercises such as Planks and Side Planks. With 28 sessions spread over four weeks, you'll develop a solid foundation while enjoying the flexibility of a garage gym setup. Get ready to transform your fitness journey!
Program Overview
- LevelBeginner
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedSep 01, 2025 02:40
- Last EditedSep 01, 2025 06:47
Summary
Transform your fitness routine with this comprehensive 4-week Full Body program, designed to be completed in just two days of training followed by one day of rest. Each week, you'll engage in a mix of strength and cardio workouts, maximizing muscle engagement and endurance. With a focus on dumbbell exercises like the Bench Press and Bent Over Row, you'll build strength and definition while keeping your heart rate up with cardio sessions. Perfect for those with a garage gym setup, this program ensures you stay motivated and on track to achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.9%
Biceps
11.3%
Front Delts
10.8%
Abs
8.3%
Triceps
7.8%
Middle Delts
7.1%
Quadriceps
7%
Glutes
7%
Hamstrings
6.3%
Lats
6.3%
Upper Back
5.6%
Lower Back
2.5%
Forearms
2.3%
Cardio
2.2%
Other
1.1%
Rear Delts
0.7%
Adductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bicep Curl (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Plank
3
1 mins
-
5
Side Plank
3
1 mins
-
6
Lunge (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest / Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bench Press (Dumbbell)
1
1
1
1
1
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
3
Overhead Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
5
Cable Crossover
1
1
1
11 reps
12 reps
13 reps
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
11 reps
12 reps
13 reps
-
-
-
7
Lat Pulldown
1
1
1
11 reps
12 reps
13 reps
-
-
-
8
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Cardio1 Set
15 mins
-
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
14 Reps
15 Reps
-
-
-
-
-
3
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
5
Cable Crossover1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
6
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
7
Lat Pulldown1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
8
Lateral Raise (Dumbbell)3 Sets
-
Day 2
1
Cardio1 Set
15 mins
-
2
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
14 Reps
15 Reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
4
Plank3 Sets
1 mins
-
5
Side Plank3 Sets
1 mins
-
6
Lunge (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
7
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
Day 3
1
Rest / Cardio1 Set
60 mins
-
Day 4
1
Cardio1 Set
15 mins
-
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
14 Reps
15 Reps
-
-
-
-
-
3
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
5
Cable Crossover1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
6
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
7
Lat Pulldown1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
8
Lateral Raise (Dumbbell)3 Sets
-
Day 5
1
Cardio1 Set
15 mins
-
2
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
14 Reps
15 Reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
4
Plank3 Sets
1 mins
-
5
Side Plank3 Sets
1 mins
-
6
Lunge (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
7
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
8
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
Day 6
1
Rest / Cardio1 Set
60 mins
-
Day 7
1
Cardio1 Set
15 mins
-
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
14 Reps
15 Reps
-
-
-
-
-
3
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
5
Cable Crossover1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
6
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
7
Lat Pulldown1 Set
1 Set
1 Set
11 Reps
12 Reps
13 Reps
-
-
-
8
Lateral Raise (Dumbbell)3 Sets
-