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Fundamental Body Part Program

by Jimy D.
3 athletes joined

Program Description

Gaining Strenght while building muscle and hypertrophy

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 30, 2025 01:28
  • Last Edited
    Jun 18, 2025 11:52

Summary

Transform your physique with the Fundamental Body Part Program, an 8-week journey designed to build strength and muscle across all major muscle groups. Committing to 5 days a week, you'll tackle focused workouts targeting specific areas like Chest & Triceps and Legs & Abs, utilizing a variety of equipment including barbells and machines. Each session is structured to optimize intensity and recovery, ensuring you push your limits while allowing for adequate rest. Get ready to see real results as you enhance your lifting technique and overall fitness!
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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
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
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Dip (Assisted)
3
6 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Dip (Assisted)
3
6 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Dip (Assisted)
3
6 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Dip (Assisted)
3
6 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Cable Crunch
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Cable Crunch
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Cable Crunch
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Cable Crunch
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 8
7
Plank
2
-20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 8
7
Plank
2
-20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 8
7
Plank
2
-20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Single-Leg Leg Curl
2
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 8
7
Plank
2
-20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Face Away Cable Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Face Away Cable Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Face Away Cable Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Face Away Cable Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Dip (Assisted)
3 Sets
10 Reps
@7
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
6
Standing Calf Raise
2 Sets
8 Reps
@7
7
Cable Crunch
2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Single-Leg Leg Curl
2 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6
Standing Calf Raise
2 Sets
12 Reps
@8
7
Plank
2 Sets
-20 mins
@8
Day 5
1
Military Press (Barbell)
3 Sets
6 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
4
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@8
5
Face Away Cable Curl
2 Sets
12 Reps
@8
Day 3
1
Underhand Lat Pulldown
3 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8