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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
    Jun 18, 2025 11:42

Summary

Unlock your full potential with **Full Body Confidence by Vikki Hill**, an 8-week program designed for those ready to transform their physique and boost their self-assurance. Committing to just 4 days a week, you'll engage in a balanced mix of compound movements targeting both upper and lower body, ensuring comprehensive strength development. Each session is crafted to challenge you with exercises like High Bar Squats and Bent Over Rows, promoting muscle growth and functional fitness. Get ready to build not only strength but also the confidence to conquer your fitness goals!
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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
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
-