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BoostcampPNG

Fullbody for Life

by Matthieu W.

Program Description

Focus on getting back on track upper focused Just get it done ! Process progressive overload over the week.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 29, 2026 01:32
  • Last Edited
    Jan 29, 2026 08:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Upper Back
13%
Front Delts
11.4%
Lats
10.6%
Biceps
10.2%
Chest
7.3%
Glutes
6.1%
Middle Delts
4.9%
Rear Delts
3.7%
Lower Back
3.7%
Hamstrings
3.7%
Quadriceps
2.4%
Abs
2.4%
Forearms
2.4%
Calves
2.4%
Abductors
1.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
5-8 reps
-
1B
Dumbbell Row
3
6-8 reps
-
2A
Chest Supported Lateral Raise
3
15-20 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4A
Bayesian Curl
3
8-12 reps
-
4B
Katana Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Dip (Bodyweight)
4
AMRAP
-
2A
Leg Press
3
8-12 reps
-
2B
Overhead Press (Dumbbell)
3
6-10 reps
-
3A
Hammer Curl (Dumbbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Supine Press
3
8-12 reps
-
2A
Hip Thrust (Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Fly (Cable)
2
10-15 reps
-
3B
Rear Delt Fly (Cable)
2
15-20 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
1B
Dumbbell Row
3 Sets
6-8 Reps
-
2A
Chest Supported Lateral Raise
3 Sets
15-20 Reps
-
2B
Lat Pulldown
3 Sets
6-10 Reps
-
3
Back Extension (Weighted)
3 Sets
5-8 Reps
-
4A
Bayesian Curl
3 Sets
8-12 Reps
-
4B
Katana Extension
3 Sets
8-12 Reps
-
Day 2
1A
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
1B
Dip (Bodyweight)
4 Sets
AMRAP
-
2A
Leg Press
3 Sets
8-12 Reps
-
2B
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
3A
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
3B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
1B
Supine Press
3 Sets
8-12 Reps
-
2A
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
2B
Standing Calf Raise
3 Sets
15-20 Reps
-
3A
Chest Fly (Cable)
2 Sets
10-15 Reps
-
3B
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
4A
Face Pull
2 Sets
8-12 Reps
-
4B
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-