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Fullbody JP style( Every Other Day)

by Elliot J.
1 athletes joined

Program Description

Build muscle and strength

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 06, 2025 08:53
  • Last Edited
    Aug 12, 2025 12:19

Summary

Unlock your full potential with the Fullbody JP Style program, designed for those who want to maximize their strength and muscle gains in just 5 weeks. This 4-day-a-week regimen alternates between intense full-body workouts, ensuring balanced development and recovery. Each session incorporates a variety of compound and isolation exercises, targeting major muscle groups with both free weights and machines. Get ready to push your limits and achieve impressive results every other day!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Lats
10%
Triceps
8.9%
Hamstrings
8.4%
Quadriceps
7%
Glutes
6.8%
Chest
6.5%
Abs
6.5%
Biceps
6.3%
Front Delts
5.4%
Calves
4.7%
Rear Delts
4.7%
Middle Delts
4.4%
Adductors
4.4%
Lower Back
2.8%
Forearms
0.7%
Abductors
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
6-10 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
8
Seated Dumbbell Curl
1
6-10 reps
RPE 10
9
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
6-10 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
8
Seated Dumbbell Curl
1
6-10 reps
RPE 10
9
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
6-10 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
8
Seated Dumbbell Curl
1
6-10 reps
RPE 10
9
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
6-10 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
8
Seated Dumbbell Curl
1
6-10 reps
RPE 10
9
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
6-10 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
8
Seated Dumbbell Curl
1
6-10 reps
RPE 10
9
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Hamstring Curl
1
6-10 reps
RPE 10
3
Walking Lunge
1
6-10 reps
RPE 10
4
Back Extension
1
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Lateral Raise (Machine)
1
15-25 reps
RPE 10
9
Calf Raise (Machine)
1
6-10 reps
RPE 10
10
Oblique Crunch
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Hamstring Curl
1
6-10 reps
RPE 10
3
Walking Lunge
1
6-10 reps
RPE 10
4
Back Extension
1
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Lateral Raise (Machine)
1
15-25 reps
RPE 10
9
Calf Raise (Machine)
1
6-10 reps
RPE 10
10
Oblique Crunch
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Hamstring Curl
1
6-10 reps
RPE 10
3
Walking Lunge
1
6-10 reps
RPE 10
4
Back Extension
1
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Lateral Raise (Machine)
1
15-25 reps
RPE 10
9
Calf Raise (Machine)
1
6-10 reps
RPE 10
10
Oblique Crunch
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Hamstring Curl
1
6-10 reps
RPE 10
3
Walking Lunge
1
6-10 reps
RPE 10
4
Back Extension
1
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Lateral Raise (Machine)
1
15-25 reps
RPE 10
9
Calf Raise (Machine)
1
6-10 reps
RPE 10
10
Oblique Crunch
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Hamstring Curl
1
6-10 reps
RPE 10
3
Walking Lunge
1
6-10 reps
RPE 10
4
Back Extension
1
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Lateral Raise (Machine)
1
15-25 reps
RPE 10
9
Calf Raise (Machine)
1
6-10 reps
RPE 10
10
Oblique Crunch
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Pendulum Squat
1
15-25 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Hip Adductor (Machine)
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Abs Crunch (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Pendulum Squat
1
15-25 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Hip Adductor (Machine)
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Abs Crunch (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Pendulum Squat
1
15-25 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Hip Adductor (Machine)
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Abs Crunch (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Pendulum Squat
1
15-25 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Hip Adductor (Machine)
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Abs Crunch (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Pendulum Squat
1
15-25 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Hip Adductor (Machine)
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Abs Crunch (Weighted)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Calf Raise (Machine)
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Straight Arm Pulldown
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
15-25 reps
10-15 reps
RPE 10
RPE 10
9
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
11
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Calf Raise (Machine)
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Straight Arm Pulldown
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
15-25 reps
10-15 reps
RPE 10
RPE 10
9
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
11
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Calf Raise (Machine)
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Straight Arm Pulldown
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
15-25 reps
10-15 reps
RPE 10
RPE 10
9
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
11
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Calf Raise (Machine)
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Straight Arm Pulldown
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
15-25 reps
10-15 reps
RPE 10
RPE 10
9
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
11
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Calf Raise (Machine)
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Straight Arm Pulldown
1
15-25 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
15-25 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
15-25 reps
10-15 reps
RPE 10
RPE 10
9
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
11
Plank
1
1 mins
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
6-10 Reps
@10
3
Dip (Weighted)
1 Set
6-10 Reps
@10
4
Barbell Row
1 Set
6-10 Reps
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
6
Lateral Raise (Machine)
1 Set
6-10 Reps
@10
7
Overhead Tricep Extension (Dumbbell)
1 Set
6-10 Reps
@10
8
Seated Dumbbell Curl
1 Set
6-10 Reps
@10
9
Leg Press (45 Degrees)
1 Set
15-25 Reps
@10
10
Seated Hamstring Curl
1 Set
15-25 Reps
@10
11
Hip Adductor (Machine)
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
@10
2
Hamstring Curl
1 Set
6-10 Reps
@10
3
Walking Lunge
1 Set
6-10 Reps
@10
4
Back Extension
1 Set
10-15 Reps
@10
5
Incline Chest Press (Machine)
1 Set
15-25 Reps
@10
6
Lat Pulldown (Single Arm)
1 Set
15-25 Reps
@10
7
Seated Wide-Grip Row (Cable)
1 Set
15-25 Reps
@10
8
Lateral Raise (Machine)
1 Set
15-25 Reps
@10
9
Calf Raise (Machine)
1 Set
6-10 Reps
@10
10
Oblique Crunch
1 Set
15-25 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
Wide Grip Lat Pulldown
1 Set
6-10 Reps
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
1 Set
12-15 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
7
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
8
Pendulum Squat
1 Set
15-25 Reps
@10
9
Seated Hamstring Curl
1 Set
15-25 Reps
@10
10
Hip Adductor (Machine)
1 Set
15-25 Reps
@10
11
Calf Raise (Machine)
1 Set
15-25 Reps
@10
12
Abs Crunch (Weighted)
1 Set
8-12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3-6 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@10
3
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
4
Calf Raise (Machine)
1 Set
6-10 Reps
@10
5
Incline Bench Press (Dumbbell)
1 Set
15-25 Reps
@10
6
Straight Arm Pulldown
1 Set
15-25 Reps
@10
7
Seated Wide-Grip Row (Cable)
1 Set
15-25 Reps
@10
8
Rear Delt Fly (Machine)
1 Set
1 Set
15-25 Reps
10-15 Reps
@10
@10
9
Tricep Rope Push Down (Cable)
1 Set
15-25 Reps
@10
10
Reverse Bicep Curl (EZ Bar)
1 Set
10-15 Reps
@10
11
Plank
1 Set
1 mins
@10