Full body training
A systematic approach to strength, growth and definition - every movement counts!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4 reps | @8.5 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 10 reps | @7.5 |
| 3 | Single Leg Press | 3 | 15 reps | @8 |
| 4 | Leg Extension | 3 | 10 reps | @7.5 |
| 5 | Lying Leg Curl | 3 | 10 reps | @6.5 |
| 6 | Standing Calf Raise | 3 | 10 reps | @7 |
| 7 | Decline Crunch (Weighted) | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 8 reps | @6.5 |
| 2 | Shoulder Press (Machine) | 3 | 12 reps | @6.5 |
| 3 | Dip (Bodyweight) | 3 | 10 reps | @7.5 |
| 4 | Skull Crusher (Dumbbell) | 3 | 8 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 12 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 3 | 13 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 6 reps | @9.5 |
| 2 | Lat Pulldown | 3 | 10 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @8 |
| 4 | Hammer Curl | 3 | 10 reps | @9 |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Clean Deadlift | 3 | 4 reps | @10 |
| 2 | Goblet Squat | 3 | 10 reps | @9 |
| 3 | Single Leg Hip Thrust | 2 | 10 reps | @10 |
| 4 | Nordic Curl | 2 | 5 reps | @10 |
| 5 | Back Extension | 2 | 15 reps | @10 |
| 6 | Single Leg Calf Raise | 3 | 8 reps | @9 |
| 7 | Wall Sit | 1 | 3 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 4 reps | @9 |
| 2 | Bench Press (Close Grip) | 3 | 10 reps | @10 |
| 3 | Pec Deck (Machine) | 3 | 12 reps | @9 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 10 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 21 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps | @8 |
| 2 | Seated Row (Machine) | 3 | 10 reps | @8 |
| 3 | Face Pull | 3 | 15 reps | @8 |
| 4 | Shrug (Dumbbell) | 3 | 15 reps | @8 |
| 5 | Rear Delt Fly (Dumbbell) | 2 | 15 reps | @10 |
| 6 | Wrist Curls | 3 | 10 reps | — |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full body training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage 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 60 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.
Full body training is structured around 6 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full body training 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
