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Full Body Confidence by Vikki Hill

by Cynthia R.
2 athletes joined

Program Description

Full Body Confidence is her 4 day full body split designed to do just that. Start light, take your time and watch your confidence grow and glow.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2025 02:54
  • Last Edited
    Mar 22, 2025 10:28
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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
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Goblet Squat
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Goblet Squat
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Goblet Squat
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Goblet Squat
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Goblet Squat
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Goblet Squat
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Goblet Squat
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Goblet Squat
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Band Face Pull
3
12 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Band Face Pull
3
12 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Band Face Pull
3
12 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Band Face Pull
3
12 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Band Face Pull
3
12 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Band Face Pull
3
12 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Band Face Pull
3
12 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Band Face Pull
3
12 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Split Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Extension
3
12 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Split Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Extension
3
12 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Split Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Extension
3
12 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Split Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Extension
3
12 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Split Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Extension
3
12 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Split Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Extension
3
12 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Split Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Extension
3
12 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Split Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Extension
3
12 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Bear Craw Isometric Hold
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Bear Craw Isometric Hold
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Bear Craw Isometric Hold
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Bear Craw Isometric Hold
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Bear Craw Isometric Hold
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Bear Craw Isometric Hold
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Bear Craw Isometric Hold
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Bear Craw Isometric Hold
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
10 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Leg Press (45 Degrees)
4 Sets
8 Reps
-
5
Goblet Squat
3 Sets
20 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Lateral Banded Walk
3 Sets
20 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Band Face Pull
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Bicycle Crunch
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
2
Split Squat (Barbell)
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Step-Up (Weighted)
2 Sets
10 Reps
-
5
Hip Extension
3 Sets
12 Reps
-
6
Lying Leg Curl
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Bear Craw Isometric Hold
3 Sets
12 Reps
-