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Everything and Nothing

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1 athletes joined

Program Description

Get a little better in everything

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 28, 2025 06:37
  • Last Edited
    Jun 18, 2025 09:58

Summary

Embark on a transformative 6-week journey with "Everything and Nothing," a dynamic workout program designed for those ready to challenge their limits. Training three days a week, you'll engage in a mix of bodyweight and dumbbell exercises, including supersets like Pull-Ups, Push-Ups, and Zottman Curls, targeting major muscle groups for balanced strength development. This program is perfect for lifters seeking to build muscle, enhance endurance, and achieve a well-rounded physique. Get ready to redefine your fitness goals and discover what you’re truly capable of!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.8%
Lats
16.9%
Upper Back
15.4%
Triceps
15.3%
Front Delts
10.8%
Biceps
6.7%
Quadriceps
3.5%
Abs
3.2%
Glutes
2.9%
Hamstrings
2.3%
Lower Back
1.3%
Middle Delts
1%
Neck
1%
Forearms
0.8%
Adductors
0.7%
Other
0.5%
Rear Delts
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Lateral Lunge
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Pull-Up (Weighted)
3
5 reps
70%
4
Bench Press (Barbell)
2
5 reps
70%
5
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9
7B
French Press
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
9
Neck Flexion
1
20 reps
RPE 8
10
Russian Twist
2
16 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Lateral Lunge
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Pull-Up (Weighted)
3
5 reps
80%
4
Bench Press (Barbell)
2
5 reps
80%
5
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9
7B
French Press
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
9
Neck Flexion
1
20 reps
RPE 8
10
Russian Twist
2
16 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Lateral Lunge
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Pull-Up (Weighted)
3
3 reps
90%
4
Bench Press (Barbell)
2
3 reps
90%
5
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9
7B
French Press
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
9
Neck Flexion
1
20 reps
RPE 8
10
Russian Twist
2
16 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Lateral Lunge
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Pull-Up (Weighted)
3
5 reps
75%
4
Bench Press (Barbell)
2
5 reps
75%
5
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9
7B
French Press
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
9
Neck Flexion
1
20 reps
RPE 8
10
Russian Twist
2
16 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Lateral Lunge
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Pull-Up (Weighted)
3
3 reps
85%
4
Bench Press (Barbell)
2
3 reps
85%
5
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9
7B
French Press
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
9
Neck Flexion
1
20 reps
RPE 8
10
Russian Twist
2
16 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
95%
2
Lateral Lunge
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Pull-Up (Weighted)
3
3 reps
95%
4
Bench Press (Barbell)
2
3 reps
95%
5
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9
7B
French Press
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
9
Neck Flexion
1
20 reps
RPE 8
10
Russian Twist
2
16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4
4
4
2
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
1B
Push Up
4
4
4
4
2
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
2A
Chin-Up (Bodyweight)
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
2B
Push Up
2
2
2
2
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
1 reps
-
-
-
-
-
-
3A
Zottman Curls
1
15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
1
15 reps
RPE 10
4
Kelso Shrug
2
8 reps
RPE 8
5
Sprint
1
RPE 9.5
6
Farmer's Walk (Weighted)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4
4
4
2
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
1B
Push Up
4
4
4
4
2
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
2A
Chin-Up (Bodyweight)
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
2B
Push Up
2
2
2
2
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
1 reps
-
-
-
-
-
-
3A
Zottman Curls
1
15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
1
15 reps
RPE 10
4
Kelso Shrug
2
8 reps
RPE 8
5
Sprint
1
RPE 9.5
6
Farmer's Walk (Weighted)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4
4
4
2
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
1B
Push Up
4
4
4
4
2
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
2A
Chin-Up (Bodyweight)
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
2B
Push Up
2
2
2
2
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
1 reps
-
-
-
-
-
-
3A
Zottman Curls
1
15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
1
15 reps
RPE 10
4
Kelso Shrug
2
8 reps
RPE 8
5
Sprint
1
RPE 9.5
6
Farmer's Walk (Weighted)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4
4
4
2
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
1B
Push Up
4
4
4
4
2
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
2A
Chin-Up (Bodyweight)
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
2B
Push Up
2
2
2
2
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
1 reps
-
-
-
-
-
-
3A
Zottman Curls
1
15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
1
15 reps
RPE 10
4
Kelso Shrug
2
8 reps
RPE 8
5
Sprint
1
RPE 9.5
6
Farmer's Walk (Weighted)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4
4
4
2
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
1B
Push Up
4
4
4
4
2
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
2A
Chin-Up (Bodyweight)
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
2B
Push Up
2
2
2
2
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
1 reps
-
-
-
-
-
-
3A
Zottman Curls
1
15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
1
15 reps
RPE 10
4
Kelso Shrug
2
8 reps
RPE 8
5
Sprint
1
RPE 9.5
6
Farmer's Walk (Weighted)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4
4
4
2
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
1B
Push Up
4
4
4
4
2
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
2A
Chin-Up (Bodyweight)
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
2B
Push Up
2
2
2
2
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
1 reps
-
-
-
-
-
-
3A
Zottman Curls
1
15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
1
15 reps
RPE 10
4
Kelso Shrug
2
8 reps
RPE 8
5
Sprint
1
RPE 9.5
6
Farmer's Walk (Weighted)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
3
5 reps
70%
4
Pull-Up (Weighted)
2
5 reps
70%
5
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
French Press
2
8 reps
RPE 10
7B
Hammer Curl (Cable)
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
9
Neck Flexion
1
20 reps
RPE 8
10
Ab Wheel
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
3
5 reps
80%
4
Pull-Up (Weighted)
2
5 reps
80%
5
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
French Press
2
8 reps
RPE 10
7B
Hammer Curl (Cable)
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
9
Neck Flexion
1
20 reps
RPE 8
10
Ab Wheel
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
3
3 reps
90%
4
Pull-Up (Weighted)
2
3 reps
90%
5
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
French Press
2
8 reps
RPE 10
7B
Hammer Curl (Cable)
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
9
Neck Flexion
1
20 reps
RPE 8
10
Ab Wheel
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
2
5 reps
75%
5
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
French Press
2
8 reps
RPE 10
7B
Hammer Curl (Cable)
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
9
Neck Flexion
1
20 reps
RPE 8
10
Ab Wheel
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
3
3 reps
85%
4
Pull-Up (Weighted)
2
3 reps
85%
5
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
French Press
2
8 reps
RPE 10
7B
Hammer Curl (Cable)
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
9
Neck Flexion
1
20 reps
RPE 8
10
Ab Wheel
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
3
5 reps
70%
4
Pull-Up (Weighted)
2
5 reps
70%
5
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 9
6
Barbell Row
1
1
8 reps
8 reps
RPE 10
RPE 9
7A
French Press
2
8 reps
RPE 10
7B
Hammer Curl (Cable)
1
8 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
9
Neck Flexion
1
20 reps
RPE 8
10
Ab Wheel
2
6 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1A
Pull-Up (Bodyweight)
4 Sets
4 Sets
4 Sets
4 Sets
2 Sets
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
-
-
-
-
-
1B
Push Up
4 Sets
4 Sets
4 Sets
4 Sets
2 Sets
2 Reps
4 Reps
6 Reps
8 Reps
10 Reps
-
-
-
-
-
2A
Chin-Up (Bodyweight)
2 Sets
2 Sets
2 Sets
2 Sets
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
-
-
-
-
-
2B
Push Up
2 Sets
2 Sets
2 Sets
2 Sets
1 Set
1 Set
2 Reps
4 Reps
6 Reps
8 Reps
10 Reps
1 Reps
-
-
-
-
-
-
3A
Zottman Curls
1 Set
15 Reps
@10
3B
Tricep Extension (Dumbbell)
1 Set
15 Reps
@10
4
Kelso Shrug
2 Sets
8 Reps
@8
5
Sprint
1 Set
@9.5
6
Farmer's Walk (Weighted)
1 Set
10 Reps
@9
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Lateral Lunge
1 Set
1 Set
8 Reps
8 Reps
@9
@8
3
Pull-Up (Weighted)
3 Sets
5 Reps
70%
4
Bench Press (Barbell)
2 Sets
5 Reps
70%
5
Barbell Row
1 Set
1 Set
8 Reps
8 Reps
@10
@9
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@9
7A
Hammer Curl (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@9
7B
French Press
1 Set
8 Reps
@10
8
Lateral Raise (Dumbbell)
1 Set
10 Reps
@10
9
Neck Flexion
1 Set
20 Reps
@8
10
Russian Twist
2 Sets
16 Reps
@9
Day 3
1
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@8
3
Bench Press (Barbell)
3 Sets
5 Reps
70%
4
Pull-Up (Weighted)
2 Sets
5 Reps
70%
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@9
6
Barbell Row
1 Set
1 Set
8 Reps
8 Reps
@10
@9
7A
French Press
2 Sets
8 Reps
@10
7B
Hammer Curl (Cable)
1 Set
8 Reps
@10
8
Lateral Raise (Dumbbell)
1 Set
10 Reps
@9.5
9
Neck Flexion
1 Set
20 Reps
@8
10
Ab Wheel
2 Sets
6 Reps
@8