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BoostcampPNG

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 06, 2025 10:27
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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
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