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FULL BODY

by 임세혁
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 26, 2025 08:33
  • Last Edited
    Jul 10, 2025 01:18

Summary

Transform your fitness journey with this comprehensive 8-week FULL BODY program, designed for three days of targeted training each week. Each session focuses on key muscle groups, utilizing machines and cables to maximize strength and endurance. Expect to tackle exercises like the Belt Squat, Chest Press, and Chin-Ups, all while honing your technique with guided videos. Whether you're looking to build muscle or improve overall fitness, this program will keep you motivated and on track to achieve your goals. Get ready to elevate your workouts and see real results!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
10 reps
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Belt Squat
5 Sets
10 Reps
@8
2
Hip Thrust (Machine)
3 Sets
10 Reps
@8
3
Chest Press (Machine)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Chin-Up (Assisted)
3 Sets
10 Reps
@8
6
Shoulder Press (Machine)
3 Sets
12 Reps
@8
7A
Bicep Curl (Cable)
3 Sets
10 Reps
@8
7B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
8
Abs Crunch (Bodyweight)
2 Sets
12 Reps
@10
Day 2
1
Belt Squat
5 Sets
10 Reps
@8
2
Hip Thrust (Machine)
3 Sets
10 Reps
@8
3
Chest Press (Machine)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Chin-Up (Assisted)
3 Sets
10 Reps
@8
6
Shoulder Press (Machine)
3 Sets
12 Reps
@8
7A
Bicep Curl (Cable)
3 Sets
10 Reps
@8
7B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
8
Abs Crunch (Bodyweight)
2 Sets
12 Reps
@10
Day 3
1
Belt Squat
5 Sets
10 Reps
@8
2
Hip Thrust (Machine)
3 Sets
10 Reps
@8
3
Chest Press (Machine)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Chin-Up (Assisted)
3 Sets
10 Reps
@8
6
Shoulder Press (Machine)
3 Sets
12 Reps
@8
7A
Bicep Curl (Cable)
3 Sets
10 Reps
@8
7B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
8
Abs Crunch (Bodyweight)
2 Sets
12 Reps
@10