Shompen’s Full Body
Built to Move. Ready for Anything.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hyperextension | 4 | 0 reps |
| 2 | Hip Abductor (Machine) | 4 | 0 reps |
| 3 | Single Arm Iso Row | 4 | 0 reps |
| 4 | Chest Fly (Machine) | 4 | 0 reps |
| 5 | Reverse Pec Deck | 4 | 0 reps |
| 6 | Seated Hamstring Curl | 4 | 0 reps |
| 7 | Preacher Curl (Dumbbell) | 4 | 0 reps |
| 8 | Decline Crunch | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 4 | 0 reps |
| 2 | Hip Adductor (Machine) | 4 | 0 reps |
| 3 | Incline Cable Chest Press | 4 | 0 reps |
| 4 | Single Arm Iso Row | 4 | 0 reps |
| 5 | Reverse Pec Deck | 4 | 0 reps |
| 6 | Seated Hamstring Curl | 4 | 0 reps |
| 7 | Preacher Curl (EZ Bar) | 4 | 0 reps |
| 8 | Calf Raises | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 4 | 0 reps |
| 2 | Hip Adductor (Machine) | 4 | 0 reps |
| 3 | Incline Cable Chest Press | 4 | 0 reps |
| 4 | Lat Pulldown | 4 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 4 | 0 reps |
| 7 | Calf Raises | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 0 reps |
| 2 | Hip Adductor (Machine) | 4 | 0 reps |
| 3 | Chest Press (Machine) | 4 | 0 reps |
| 4 | Seated Wide-Grip Row (Cable) | 4 | 0 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 4 | 0 reps |
| 6 | Hammer Curl | 4 | 0 reps |
| 7 | Calf Raises | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 0 reps |
| 2 | Hip Abductor (Machine) | 4 | 0 reps |
| 3 | Lat Pulldown (Single Arm) | 4 | 0 reps |
| 4 | Chest Fly (Machine) | 4 | 0 reps |
| 5 | Lateral Raise (Cable) | 4 | 0 reps |
| 6 | Tricep Extension (Cable) | 4 | 0 reps |
| 7 | Hanging Leg Raise | 4 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shompen’s Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Shompen’s Full Body is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shompen’s Full Body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
