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DJ full body

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Program Description

**DJ Full Body Workout Program** Get ready to transform your physique with the DJ Full Body program! Over the course of 8 weeks, you'll engage in 32 dynamic workouts designed to build strength and endurance across all major muscle groups. Each session features a mix of compound and isolation exercises, including the barbell bench press, squats, and lat pulldowns, ensuring a comprehensive approach to fitness. With a focus on high-intensity training, you'll push your limits and see real results. Join now and elevate your training routine!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    110 minutes
  • Created
    Sep 04, 2025 07:10
  • Last Edited
    Sep 06, 2025 10:32

Summary

Unleash your full potential with the DJ Full Body program, an 8-week journey designed to sculpt and strengthen your entire physique. Committed to four days a week, you'll tackle a variety of effective exercises, including barbell bench presses and machine lat pulldowns, ensuring balanced development across all major muscle groups. With a focus on high-intensity training and progressive overload, this program is tailored for lifters ready to elevate their game and achieve real results. Get ready to push your limits and transform your body!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Biceps
10.5%
Lats
10.4%
Triceps
10.4%
Chest
9.2%
Quadriceps
8.8%
Front Delts
8.4%
Hamstrings
5.9%
Glutes
5.3%
Middle Delts
4.8%
Calves
4%
Rear Delts
2.5%
Abs
1.9%
Lower Back
1.9%
Forearms
1.2%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 9
5
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
7 reps
RPE 9
7
T-Bar Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 9
5
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
7 reps
RPE 9
7
T-Bar Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 9
5
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
7 reps
RPE 9
7
T-Bar Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 9
5
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
7 reps
RPE 9
7
T-Bar Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 9
5
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
7 reps
RPE 9
7
T-Bar Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 9
5
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
7 reps
RPE 9
7
T-Bar Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 9
5
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
7 reps
RPE 9
7
T-Bar Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 9
5
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
7 reps
RPE 9
7
T-Bar Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Front Raise
3
8 reps
RPE 9
3
Shoulder Press (Plate Loaded)
2
1
7 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
9 reps
RPE 9.5
5
Face Pull
2
2
8 reps
9 reps
RPE 9.5
RPE 9
6
Shrug (Dumbbell)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Front Raise
3
8 reps
RPE 9
3
Shoulder Press (Plate Loaded)
2
1
7 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
9 reps
RPE 9.5
5
Face Pull
2
2
8 reps
9 reps
RPE 9.5
RPE 9
6
Shrug (Dumbbell)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Front Raise
3
8 reps
RPE 9
3
Shoulder Press (Plate Loaded)
2
1
7 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
9 reps
RPE 9.5
5
Face Pull
2
2
8 reps
9 reps
RPE 9.5
RPE 9
6
Shrug (Dumbbell)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Front Raise
3
8 reps
RPE 9
3
Shoulder Press (Plate Loaded)
2
1
7 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
9 reps
RPE 9.5
5
Face Pull
2
2
8 reps
9 reps
RPE 9.5
RPE 9
6
Shrug (Dumbbell)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Front Raise
3
8 reps
RPE 9
3
Shoulder Press (Plate Loaded)
2
1
7 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
9 reps
RPE 9.5
5
Face Pull
2
2
8 reps
9 reps
RPE 9.5
RPE 9
6
Shrug (Dumbbell)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Front Raise
3
8 reps
RPE 9
3
Shoulder Press (Plate Loaded)
2
1
7 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
9 reps
RPE 9.5
5
Face Pull
2
2
8 reps
9 reps
RPE 9.5
RPE 9
6
Shrug (Dumbbell)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Front Raise
3
8 reps
RPE 9
3
Shoulder Press (Plate Loaded)
2
1
7 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
9 reps
RPE 9.5
5
Face Pull
2
2
8 reps
9 reps
RPE 9.5
RPE 9
6
Shrug (Dumbbell)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Front Raise
3
8 reps
RPE 9
3
Shoulder Press (Plate Loaded)
2
1
7 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
9 reps
RPE 9.5
5
Face Pull
2
2
8 reps
9 reps
RPE 9.5
RPE 9
6
Shrug (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
7 reps
RPE 8
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Leg Curl
3
9 reps
RPE 9
6
Seated Calf Raise
3
8 reps
RPE 9.5
7
Calf Raise (Machine)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
7 reps
RPE 8
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Leg Curl
3
9 reps
RPE 9
6
Seated Calf Raise
3
8 reps
RPE 9.5
7
Calf Raise (Machine)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
7 reps
RPE 8
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Leg Curl
3
9 reps
RPE 9
6
Seated Calf Raise
3
8 reps
RPE 9.5
7
Calf Raise (Machine)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
7 reps
RPE 8
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Leg Curl
3
9 reps
RPE 9
6
Seated Calf Raise
3
8 reps
RPE 9.5
7
Calf Raise (Machine)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
7 reps
RPE 8
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Leg Curl
3
9 reps
RPE 9
6
Seated Calf Raise
3
8 reps
RPE 9.5
7
Calf Raise (Machine)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
7 reps
RPE 8
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Leg Curl
3
9 reps
RPE 9
6
Seated Calf Raise
3
8 reps
RPE 9.5
7
Calf Raise (Machine)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
7 reps
RPE 8
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Leg Curl
3
9 reps
RPE 9
6
Seated Calf Raise
3
8 reps
RPE 9.5
7
Calf Raise (Machine)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
7 reps
RPE 8
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Leg Curl
3
9 reps
RPE 9
6
Seated Calf Raise
3
8 reps
RPE 9.5
7
Calf Raise (Machine)
3
9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
3
Seated Row (Machine)
3
8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Dip (Bodyweight)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Bicep Curl (EZ Bar)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Hammer Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
3
Seated Row (Machine)
3
8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Dip (Bodyweight)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Bicep Curl (EZ Bar)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Hammer Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
3
Seated Row (Machine)
3
8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Dip (Bodyweight)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Bicep Curl (EZ Bar)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Hammer Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
3
Seated Row (Machine)
3
8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Dip (Bodyweight)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Bicep Curl (EZ Bar)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Hammer Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
3
Seated Row (Machine)
3
8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Dip (Bodyweight)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Bicep Curl (EZ Bar)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Hammer Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
3
Seated Row (Machine)
3
8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Dip (Bodyweight)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Bicep Curl (EZ Bar)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Hammer Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
3
Seated Row (Machine)
3
8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Dip (Bodyweight)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Bicep Curl (EZ Bar)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Hammer Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
3
Seated Row (Machine)
3
8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Dip (Bodyweight)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Bicep Curl (EZ Bar)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Hammer Curl (Cable)
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@9
3
Bench Press (Paused)
3 Sets
8 Reps
@8
4
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@10
@9
5
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@10
6
Seated Row (Cable)
2 Sets
7 Reps
@9
7
T-Bar Row
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Front Raise
3 Sets
8 Reps
@9
3
Shoulder Press (Plate Loaded)
2 Sets
1 Set
7 Reps
8 Reps
@9
@9
4
Lateral Raise (Cable)
3 Sets
9 Reps
@9.5
5
Face Pull
2 Sets
2 Sets
8 Reps
9 Reps
@9.5
@9
6
Shrug (Dumbbell)
3 Sets
15 Reps
@9.5
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@9
2
Hack Squat
3 Sets
7 Reps
@8
3
Deadlift (Barbell)
4 Sets
5 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9.5
5
Leg Curl
3 Sets
9 Reps
@9
6
Seated Calf Raise
3 Sets
8 Reps
@9.5
7
Calf Raise (Machine)
3 Sets
9 Reps
@9
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
7 Reps
@9.5
3
Seated Row (Machine)
3 Sets
8 Reps
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
6
Dip (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
8 Reps
@9.5
@9.5
8
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
9
Hammer Curl (Cable)
3 Sets
10 Reps
@9