Program Description
Full body workout 4x per week to hit all muscles and not get burned out. Sets may vary on day and motivation
Program Overview
- LevelNovice
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedNov 02, 2025 09:40
- Last EditedNov 02, 2025 10:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Chest
10.8%
Lats
9.3%
Triceps
9%
Biceps
7.9%
Glutes
7.5%
Front Delts
7.2%
Quadriceps
6.8%
Abs
6.5%
Hamstrings
6.1%
Lower Back
4.7%
Rear Delts
3.6%
Middle Delts
3.6%
Adductors
1.8%
Calves
1.8%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Face Pull
3
-
6
Hammer Curl (Dumbbell)
3
-
7A
Ab Wheel
2
2 reps
-
7B
Abs Crunch (Bodyweight)
2
-
7C
Reverse Abs Crunch (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Standing Calf Raise
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Hammer Curl (Cable)
3
-
7
Back Extension (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Walking Lunge (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Deficit)3 Sets
-
2
Lat Pulldown3 Sets
-
3
Bent Over Row (Barbell)3 Sets
-
4
Seated Row (Cable)3 Sets
-
5
Face Pull3 Sets
-
6
Hammer Curl (Dumbbell)3 Sets
-
7A
Ab Wheel2 Sets
2 Reps
-
7B
Abs Crunch (Bodyweight)2 Sets
-
7C
Reverse Abs Crunch (Bodyweight)2 Sets
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Day 3
1
Romanian Deadlift (Barbell)3 Sets
-
2
Pull-Up (Bodyweight)3 Sets
-
3
Bent Over Row (Dumbbell)3 Sets
-
4
Seated Row (Machine)3 Sets
-
5
Rear Delt Fly (Cable)3 Sets
-
6
Hammer Curl (Cable)3 Sets
-
7
Back Extension (Weighted)3 Sets
-
Day 2
1
Safety Bar Squat3 Sets
-
2
Bench Press (Dumbbell)3 Sets
-
3
Incline Bench Press (Smith Machine)3 Sets
-
4
Chest Fly (Cable)3 Sets
-
5
Standing Calf Raise3 Sets
-
6
Seated Shoulder Press (Dumbbell)3 Sets
-
7
V-Handle Tricep Pushdown (Cable)3 Sets
-
Day 4
1
Hack Squat3 Sets
-
2
Bench Press (Smith Machine)3 Sets
-
3
Incline Bench Press (Dumbbell)3 Sets
-
4
Chest Fly (Dumbbell)3 Sets
-
5
Walking Lunge (Dumbbell)3 Sets
-
6
Lateral Raise (Cable)3 Sets
-
7
Skull Crusher (Barbell)3 Sets
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