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Full Body Workout

by Greg Marchese
3 athletes joined

Program Description

Transform your fitness routine with this dynamic Full Body Workout program designed for all levels. Over the course of one week, you'll engage in a variety of bodyweight exercises and barbell movements, including push-ups, squats, and overhead presses, tailored to build strength and endurance. With three one hour sessions per week, this program is perfect for those looking to fit effective training into a busy schedule. Get ready to challenge your entire body and achieve your fitness goals from the comfort of your home!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 06:38
  • Last Edited
    Sep 27, 2025 08:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Front Delts
12.6%
Abs
10.8%
Middle Delts
10.5%
Biceps
10.5%
Lats
8.4%
Triceps
7.3%
Chest
5.2%
Quadriceps
5.2%
Calves
5.2%
Glutes
4.2%
Hamstrings
3.1%
Adductors
2.1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10-15 reps
RPE 10
1B
Squat (Barbell)
3
15-20 reps
RPE 10
1C
Overhead Press (Barbell)
3
8-12 reps
RPE 10
1D
TRX Row
3
15-20 reps
RPE 10
1E
Upright Row (Barbell)
3
8-12 reps
RPE 10
1F
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
1G
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
1H
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
In And Outs
1
20-25 reps
RPE 10
2B
Bicycle Crunch
1
20-24 reps
RPE 10
2C
Fifer Scissor Kicks 
1
20-24 reps
RPE 10
2D
Wide Leg Sit Ups
1
20-24 reps
RPE 10
2E
Lying Leg Raise
1
20-25 reps
RPE 10
2F
V-Up
1
20-24 reps
RPE 10
2G
Abs Crunch (Bodyweight)
1
20-25 reps
RPE 10
2H
Russian Twist
1
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10-15 reps
RPE 10
1B
Squat (Barbell)
3
15-20 reps
RPE 10
1C
Overhead Press (Barbell)
3
8-12 reps
RPE 10
1D
TRX Row
3
15-20 reps
RPE 10
1E
Upright Row (Barbell)
3
8-12 reps
RPE 10
1F
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
1G
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
1H
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
In And Outs
1
20-25 reps
RPE 10
2B
Bicycle Crunch
1
20-24 reps
RPE 10
2C
Fifer Scissor Kicks 
1
20-24 reps
RPE 10
2D
Wide Leg Sit Ups
1
20-24 reps
RPE 10
2E
Lying Leg Raise
1
20-25 reps
RPE 10
2F
V-Up
1
20-24 reps
RPE 10
2G
Abs Crunch (Bodyweight)
1
20-25 reps
RPE 10
2H
Russian Twist
1
40 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10-15 reps
RPE 10
1B
Squat (Barbell)
3
15-20 reps
RPE 10
1C
Overhead Press (Barbell)
3
8-12 reps
RPE 10
1D
TRX Row
3
15-20 reps
RPE 10
1E
Upright Row (Barbell)
3
8-12 reps
RPE 10
1F
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
1G
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
1H
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
In And Outs
1
20-25 reps
RPE 10
2B
Bicycle Crunch
1
20-24 reps
RPE 10
2C
Fifer Scissor Kicks 
1
20-24 reps
RPE 10
2D
Wide Leg Sit Ups
1
20-24 reps
RPE 10
2E
Lying Leg Raise
1
20-25 reps
RPE 10
2F
V-Up
1
20-24 reps
RPE 10
2G
Abs Crunch (Bodyweight)
1
20-25 reps
RPE 10
2H
Russian Twist
1
40 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1A
Push Up
3 Sets
10-15 Reps
@10
1B
Squat (Barbell)
3 Sets
15-20 Reps
@10
1C
Overhead Press (Barbell)
3 Sets
8-12 Reps
@10
1D
TRX Row
3 Sets
15-20 Reps
@10
1E
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
1F
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
1G
Calf Raise (Bodyweight)
3 Sets
15-20 Reps
@10
1H
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
In And Outs
1 Set
20-25 Reps
@10
2B
Bicycle Crunch
1 Set
20-24 Reps
@10
2C
Fifer Scissor Kicks 
1 Set
20-24 Reps
@10
2D
Wide Leg Sit Ups
1 Set
20-24 Reps
@10
2E
Lying Leg Raise
1 Set
20-25 Reps
@10
2F
V-Up
1 Set
20-24 Reps
@10
2G
Abs Crunch (Bodyweight)
1 Set
20-25 Reps
@10
2H
Russian Twist
1 Set
40 Reps
@10
Day 2
1A
Push Up
3 Sets
10-15 Reps
@10
1B
Squat (Barbell)
3 Sets
15-20 Reps
@10
1C
Overhead Press (Barbell)
3 Sets
8-12 Reps
@10
1D
TRX Row
3 Sets
15-20 Reps
@10
1E
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
1F
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
1G
Calf Raise (Bodyweight)
3 Sets
15-20 Reps
@10
1H
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
In And Outs
1 Set
20-25 Reps
@10
2B
Bicycle Crunch
1 Set
20-24 Reps
@10
2C
Fifer Scissor Kicks 
1 Set
20-24 Reps
@10
2D
Wide Leg Sit Ups
1 Set
20-24 Reps
@10
2E
Lying Leg Raise
1 Set
20-25 Reps
@10
2F
V-Up
1 Set
20-24 Reps
@10
2G
Abs Crunch (Bodyweight)
1 Set
20-25 Reps
@10
2H
Russian Twist
1 Set
40 Reps
@10
Day 3
1A
Push Up
3 Sets
10-15 Reps
@10
1B
Squat (Barbell)
3 Sets
15-20 Reps
@10
1C
Overhead Press (Barbell)
3 Sets
8-12 Reps
@10
1D
TRX Row
3 Sets
15-20 Reps
@10
1E
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
1F
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
1G
Calf Raise (Bodyweight)
3 Sets
15-20 Reps
@10
1H
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
In And Outs
1 Set
20-25 Reps
@10
2B
Bicycle Crunch
1 Set
20-24 Reps
@10
2C
Fifer Scissor Kicks 
1 Set
20-24 Reps
@10
2D
Wide Leg Sit Ups
1 Set
20-24 Reps
@10
2E
Lying Leg Raise
1 Set
20-25 Reps
@10
2F
V-Up
1 Set
20-24 Reps
@10
2G
Abs Crunch (Bodyweight)
1 Set
20-25 Reps
@10
2H
Russian Twist
1 Set
40 Reps
@10