Beginner–IntermediateFree

Full Body / Upper Rotation

Pil N.· Dec 2024

1athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Beginner, Intermediate

Goal

Athletics, Muscle, Women's

Equipment

Garage Gym

Session length

70 min

This is targeted at Novice to early intermediate lifters, who are looking for a strength training program in addition to their sports (martial arts, ball sports etc.). Take advantage of a Full Body type of training with a focus on compound movements to build an aesthetic well rounded physique, while also gaining strength and explosiveness. Being in the gym only 2-3 times a week doest sound like a lot, but as an athlete recovery is an aspect that can't be neglected. Take between 1-2 rest days between workout to be fully recovered and give it your all in the gym focusing on effort, technique with a close proximity to failure. The intensity will drive muscle growth which will help you grow stronger. Run this program for 4 weeks while focusing on progressive overload. If you are still progressing repeat until progress slows down. If this happens (can be after 12 weeks, for some it can be after 1 year) you can just and 1-2 sets per week to the muscle group that lacks the volume and with method keep running this program until deep into the intermediate stage which is when you should have acquired enough knowledge to build your own program. If needed feel free to add isolation exercises for your calves, forearms and neck.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Front Delts

12%

Lats

11.2%

Abs

10.7%

Chest

10.5%

Triceps

9.7%

Upper Back

7.5%

Biceps

6.7%

Middle Delts

6.7%

Hamstrings

6.4%

Quadriceps

5.6%

Glutes

4.9%

Rear Delts

4.5%

Adductors

1.1%

Lower Back

0.9%

Forearms

0.7%

Other

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Broad Jump + Vertical	3	4 reps
2	Depth Jump	2	4 reps
Superset
3A	Incline Bench Press (Dumbbell)	3	6–10 reps
3B	Pull-Up (Weighted)	3	4–6 reps
Superset
4A	Pec Fly (Dumbbell)	2	10–15 reps
4B	Pullover (Dumbbell)	2	10–15 reps
Superset
5A	One Arm Lateral Raise (Cable)	2	10–15 reps
5B	I, Y, T (IYT) Raise	2	10–15 reps
Superset
6A	Incline Pushdown (Cable)	2	10–15 reps
6B	Alternating Dumbbell Curl	2	8–12 reps
7	Cable Crunch	3	10–15 reps
8	Ab Wheel	2	AMRAP

#	Exercise	Sets	Reps
1	Leg Curl	2	10–15 reps
2	Squat (Barbell)	1	4–6 reps
		2	8–12 reps
3	Romanian Deadlift (Barbell)	2	8–12 reps
4	Leg Extension	2	10–15 reps
Superset
5A	Chin-Up (Weighted)	3	6–10 reps
5B	Dip (Weighted)	3	4–8 reps
Superset
6A	Incline Pushdown (Cable)	2	8–12 reps
6B	Alternating Dumbbell Curl	2	6–10 reps
7	Knee Raise (Captain's Chair)	3	8–12 reps
8	Ab Wheel	2	AMRAP

#	Exercise	Sets	Reps
1	Hurdle Jump	3	4 reps
2	Drop Jump	2	4 reps
3	Bench Press (Barbell)	3	6–10 reps
4	Barbell Row	3	6–10 reps
Superset
5A	One Arm Lateral Raise (Cable)	2	6–10 reps
5B	I, Y, T (IYT) Raise	2	10–15 reps
Superset
6A	Tricep Pushdown (Cable)	2	10–15 reps
6B	Hammer Curl	2	8–12 reps
Superset
7A	Overhead Tricep Extension (Cable)	2	10–15 reps
7B	Preacher Curl (Dumbbell)	2	6–10 reps
8	Palov Press + Rotation	3	10–15 reps
9	Cable Crunch	2	10–15 reps

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Full Body / Upper Rotation is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Full Body / Upper Rotation is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Full Body / Upper Rotation is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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