logo
BoostcampPNG

FullBody (5 days)

by p b
5.0
(1 rating)

Program Description

Hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 19, 2025 03:44
  • Last Edited
    Jun 18, 2025 10:26

Summary

Transform your physique with this comprehensive 10-week FullBody program, designed for five days of intense training each week. Targeting all major muscle groups, you'll engage in a variety of exercises, from Wide Grip Lat Pulldowns to Reverse Lunges, ensuring balanced strength development and muscle growth. This program is perfect for those looking to maximize their gym time with a structured approach that builds endurance and power. Get ready to push your limits and see real results!
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Reverse Hyperextension
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Reverse Hyperextension
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Reverse Hyperextension
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Reverse Hyperextension
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Katana Extension
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Reverse Lunge (Barbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Ladder (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Ladder (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Ladder (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Ladder (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Ladder (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Ladder (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
2
Bench Press (Smith Machine)
3 Sets
12 Reps
-
3
Reverse Hyperextension
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
Day 2
1
Leg Curl
3 Sets
12 Reps
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Katana Extension
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
12 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
-
2
Reverse Lunge (Barbell)
2 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Hammer Curl (Cable)
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
4
Reverse Pec Deck
3 Sets
15 Reps
-
5
Shrug (Barbell)
3 Sets
15 Reps
-
6
Hip Adductor (Machine)
3 Sets
12 Reps
-
Day 5
1
Chest Ladder (Cable)
3 Sets
12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-