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
    Apr 13, 2025 05:54
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
-