logo
BoostcampPNG

A/b full body

by null
1 athletes joined

Program Description

**A/B Full Body Workout Program** Transform your fitness routine with this dynamic 4-week A/B full body workout plan, designed to build strength and endurance while targeting all major muscle groups. With 28 sessions spread across four weeks, you'll alternate between two distinct workouts that include foundational lifts like squats, deadlifts, and bench presses, ensuring balanced development and preventing plateaus. Each session is tailored to challenge you with progressive intensity, pushing your limits and maximizing results. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 02:24
  • Last Edited
    Jan 15, 2026 02:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Glutes
13%
Hamstrings
13%
Triceps
10.7%
Front Delts
9.2%
Upper Back
8.2%
Lats
8.2%
Middle Delts
6.9%
Abs
5.4%
Chest
3.8%
Biceps
2%
Adductors
1.9%
Rear Delts
1.5%
Abductors
1.5%
Lower Back
1.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Barbell Row
4
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
5 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
4
10 reps
RPE 9
3
Barbell Row
4
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Barbell Row
4
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9.5
RPE 10
3
Barbell Row
4
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Belt Squat
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 10
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Belt Squat
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Belt Squat
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown
4
12 reps
RPE 8
4
Belt Squat
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Barbell Row
4
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
5 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
4
10 reps
RPE 9
3
Barbell Row
4
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Barbell Row
4
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Barbell Row
4
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Belt Squat
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 10
2
Overhead Press (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Belt Squat
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Belt Squat
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 8
4
Belt Squat
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
@8
@8
2
Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Barbell Row
4 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
Leg Press
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
@8
@8
@9
2
Overhead Press (Barbell)
4 Sets
10 Reps
@8
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Belt Squat
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 3
No exercises added to this day
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
@8
@8
2
Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Barbell Row
4 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
Leg Press
3 Sets
12 Reps
@7
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
@8
@8
@9
2
Overhead Press (Barbell)
4 Sets
10 Reps
@8
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Belt Squat
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 6
No exercises added to this day
Day 7
No exercises added to this day