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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 04, 2025 07:41
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