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BoostcampPNG

Fullbody

by Herdita S.

Program Description

To make strong

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2024 02:11
  • Last Edited
    Feb 06, 2025 07:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
80%
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Cable Crossover
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
70%
2
Squat (Barbell)
3 Sets
8-10 Reps
70%
3
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
4
Hamstring Curl
3 Sets
10-15 Reps
90%
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
80%
6
Face Pull
3 Sets
10-15 Reps
90%
7
Drag Curl
3 Sets
8-10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
70%
2
Squat (Barbell)
3 Sets
8-10 Reps
70%
3
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
4
Hamstring Curl
3 Sets
10-15 Reps
90%
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
80%
6
Face Pull
3 Sets
10-15 Reps
90%
7
Drag Curl
3 Sets
8-10 Reps
-