logo
BoostcampPNG

FULL BODY

by 임세혁
1 athletes joined

Program Description

ㅌ

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
    Jun 27, 2025 02:51
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
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