Yash’s Full body Program

5.0

(1 rating)

Program Description

Yash’s Full Body Program is an intensive 8-week journey designed for intermediate and advanced lifters looking to build strength and muscle across all major muscle groups. With 24 sessions packed into just two months, each workout lasts about 60 minutes and utilizes a full gym setup, ensuring a comprehensive training experience. Expect a mix of machine, cable, and free weight exercises that will challenge your limits and promote hypertrophy. Get ready to transform your physique and elevate your lifting game!

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 03, 2025 07:27
Last Edited
Aug 31, 2025 07:02

Summary

Yash’s Full Body Program is an 8-week, three-day-a-week training regimen designed to sculpt and strengthen your entire body. Each session targets major muscle groups through a diverse array of exercises, including machines, cables, and free weights, ensuring a balanced approach to muscle development. With a focus on proper form and intensity, this program will elevate your fitness level and help you achieve your strength goals. Get ready to push your limits and transform your physique!

Muscle Engagement

Front

Back

MuscleSet

Front Delts

16%

Chest

14.4%

Triceps

14.4%

Middle Delts

12.9%

Upper Back

8.7%

Biceps

7.2%

Hamstrings

5.7%

Quadriceps

5.7%

Lats

5.3%

Glutes

3.8%

Adductors

3.8%

Forearms

1.1%

Rear Delts

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Lying Leg Curl

Seated Row (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Leg Extension

Seated Dip (Machine)

Day 1

Lying Leg Curl

Seated Row (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Leg Extension

Seated Dip (Machine)

Day 1

Lying Leg Curl

Seated Row (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Leg Extension

Seated Dip (Machine)

Day 1

Lying Leg Curl

Seated Row (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Leg Extension

Seated Dip (Machine)

Day 1

Lying Leg Curl

Seated Row (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Leg Extension

Seated Dip (Machine)

Day 1

Lying Leg Curl

Seated Row (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Leg Extension

Seated Dip (Machine)

Day 1

Lying Leg Curl

Seated Row (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Leg Extension

Seated Dip (Machine)

Day 1

Lying Leg Curl

Seated Row (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Leg Extension

Seated Dip (Machine)

Day 2

Smith Machine Romanian Deadlift

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Incline Bench Lat Pull Down

Day 2

Smith Machine Romanian Deadlift

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Incline Bench Lat Pull Down

Day 2

Smith Machine Romanian Deadlift

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Incline Bench Lat Pull Down

Day 2

Smith Machine Romanian Deadlift

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Incline Bench Lat Pull Down

Day 2

Smith Machine Romanian Deadlift

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Incline Bench Lat Pull Down

Day 2

Smith Machine Romanian Deadlift

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Incline Bench Lat Pull Down

Day 2

Smith Machine Romanian Deadlift

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Incline Bench Lat Pull Down

Day 2

Smith Machine Romanian Deadlift

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Incline Bench Lat Pull Down

Day 3

Shoulder Press (Machine)

Upright Row (Cable)

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Hip Adductor (Machine)

Leg Extension

Day 3

Shoulder Press (Machine)

Upright Row (Cable)

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Hip Adductor (Machine)

Leg Extension

Day 3

Shoulder Press (Machine)

Upright Row (Cable)

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Hip Adductor (Machine)

Leg Extension

Day 3

Shoulder Press (Machine)

Upright Row (Cable)

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Hip Adductor (Machine)

Leg Extension

Day 3

Shoulder Press (Machine)

Upright Row (Cable)

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Hip Adductor (Machine)

Leg Extension

Day 3

Shoulder Press (Machine)

Upright Row (Cable)

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Hip Adductor (Machine)

Leg Extension

Day 3

Shoulder Press (Machine)

Upright Row (Cable)

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Hip Adductor (Machine)

Leg Extension

Day 3

Shoulder Press (Machine)

Upright Row (Cable)

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Hip Adductor (Machine)

Leg Extension

Day 1

Lying Leg Curl

1 Set

Seated Row (Cable)

1 Set

Chest Press (Machine)

1 Set

Bicep Curl (Barbell)

1 Set

Leg Extension

1 Set

Seated Dip (Machine)

1 Set

Day 2

Smith Machine Romanian Deadlift

2 Sets

Incline Bench Press (Dumbbell)

2 Sets

Overhead Tricep Extension (Cable)

2 Sets

Pec Deck (Machine)

2 Sets

Lateral Raise (Dumbbell)

2 Sets

Single Arm Incline Bench Lat Pull Down

2 Sets

Day 3

Shoulder Press (Machine)

2 Sets

Upright Row (Cable)

2 Sets

Chest Fly (Dumbbell)

2 Sets

Bicep Curl (Cable)

2 Sets

Tricep Pushdown (Cable)

2 Sets

Hip Adductor (Machine)

2 Sets

Leg Extension

2 Sets

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Boostcamp UserAge 34, Non-Binary

2 months ago

7 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Excellent plan for intermediates and advanced lifters. Covers all your necessary muscles.