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Full Body Build

by Jakob White
1 athletes joined

Program Description

Why not YOU?

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 09, 2026 08:37
  • Last Edited
    Jan 09, 2026 08:39
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Glutes
11%
Quadriceps
10.3%
Upper Back
10.3%
Lats
7.6%
Front Delts
6.9%
Triceps
6.2%
Biceps
6.2%
Calves
5.5%
Rear Delts
5.5%
Middle Delts
5.5%
Abs
4.1%
Chest
3.4%
Lower Back
2.1%
Forearms
1.7%
Adductors
1.4%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Leg Curl
2
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Overhead Press (Machine)
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Overhead Press (Machine)
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Overhead Press (Machine)
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Overhead Press (Machine)
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Overhead Press (Machine)
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Overhead Press (Machine)
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Leg Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Pull Through (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
-
-
-
-
2
Overhead Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-