logo
BoostcampPNG

The Ultimate FullBody

by maximus B.

Program Description

The purpose of this program is to allow someone to go to the gym 2x a week while still being able to grow. You either run this program on Mon Thursday or Tuesday Saturday, while doing conditioning work on the days after the lifting days

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 13, 2025 03:31
  • Last Edited
    Sep 24, 2025 04:19

Summary

Unleash your potential with **The Ultimate FullBody** program, a comprehensive 6-week journey designed to sculpt and strengthen your entire physique. Committing just four days a week, you'll engage in a mix of bodyweight exercises and barbell supersets, including unique descending rep schemes for push-ups, pull-ups, and squats that challenge your endurance and build muscle. Each session is crafted to maximize efficiency, ensuring you achieve balanced strength gains while honing your cardio with jump rope intervals. Get ready to elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.1%
Upper Back
10.1%
Chest
9.3%
Biceps
9.2%
Abs
8.1%
Triceps
6.8%
Calves
6.8%
Front Delts
6.5%
Glutes
5.5%
Middle Delts
5.4%
Hamstrings
5.4%
Lower Back
5%
Quadriceps
4.5%
Rear Delts
2.2%
Forearms
1.6%
Other
1.2%
Adductors
0.2%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2
Front Squat (Barbell)
2
-
3A
Seated Row (Cable)
2
6-10 reps
-
3B
Pec Deck (Machine)
2
6-10 reps
-
4
Hyperextension
2
6-10 reps
-
5A
Bicep Curl (Barbell)
2
-
5B
Incline Pushdown (Cable)
2
-
6A
Lateral Raise (Dumbbell)
2
8-12 reps
-
6B
Hammer Curl (Cable)
2
6-10 reps
-
7A
Standing Calf Raise
3
8-12 reps
-
7B
Abs Crunch (Machine)
2
10-20 reps
-
7C
Side Bend (Dumbbell)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
-
1B
Pull-Up (Weighted)
4
-
2
Front Squat (Barbell)
3
-
3A
Seated Row (Cable)
4
6-10 reps
-
3B
Pec Deck (Machine)
3
6-10 reps
-
4
Hyperextension
3
6-10 reps
-
5A
Bicep Curl (Barbell)
4
-
5B
Incline Pushdown (Cable)
4
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl (Cable)
3
6-10 reps
-
7A
Standing Calf Raise
6
8-12 reps
-
7B
Abs Crunch (Machine)
3
10-20 reps
-
7C
Side Bend (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
-
1B
Pull-Up (Weighted)
4
-
2
Front Squat (Barbell)
3
-
3A
Seated Row (Cable)
4
6-10 reps
-
3B
Pec Deck (Machine)
3
6-10 reps
-
4
Hyperextension
3
6-10 reps
-
5A
Bicep Curl (Barbell)
4
-
5B
Incline Pushdown (Cable)
4
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl (Cable)
3
6-10 reps
-
7A
Standing Calf Raise
6
8-12 reps
-
7B
Abs Crunch (Machine)
3
10-20 reps
-
7C
Side Bend (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
-
1B
Pull-Up (Weighted)
4
-
2
Front Squat (Barbell)
3
-
3A
Seated Row (Cable)
4
6-10 reps
-
3B
Pec Deck (Machine)
3
6-10 reps
-
4
Hyperextension
3
6-10 reps
-
5A
Bicep Curl (Barbell)
4
-
5B
Incline Pushdown (Cable)
4
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl (Cable)
3
6-10 reps
-
7A
Standing Calf Raise
6
8-12 reps
-
7B
Abs Crunch (Machine)
3
10-20 reps
-
7C
Side Bend (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
-
1B
Pull-Up (Weighted)
4
-
2
Front Squat (Barbell)
3
-
3A
Seated Row (Cable)
4
6-10 reps
-
3B
Pec Deck (Machine)
3
6-10 reps
-
4
Hyperextension
3
6-10 reps
-
5A
Bicep Curl (Barbell)
4
-
5B
Incline Pushdown (Cable)
4
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl (Cable)
3
6-10 reps
-
7A
Standing Calf Raise
6
8-12 reps
-
7B
Abs Crunch (Machine)
3
10-20 reps
-
7C
Side Bend (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
-
1B
Pull-Up (Weighted)
4
-
2
Front Squat (Barbell)
3
-
3A
Seated Row (Cable)
4
6-10 reps
-
3B
Pec Deck (Machine)
3
6-10 reps
-
4
Hyperextension
3
6-10 reps
-
5A
Bicep Curl (Barbell)
4
-
5B
Incline Pushdown (Cable)
4
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl (Cable)
3
6-10 reps
-
7A
Standing Calf Raise
6
8-12 reps
-
7B
Abs Crunch (Machine)
3
10-20 reps
-
7C
Side Bend (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Seated Overhead Press (Barbell)
2
-
3
Barbell Row
2
-
4
Hack Squat
2
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
-
5B
Wide Grip Lat Pulldown
2
6-10 reps
-
6A
Incline Curl (Dumbbell)
2
-
6B
Overhead Tricep Extension (Cable)
2
-
7A
Lying Pullover (Cable)
2
8-12 reps
-
7B
Reverse Pec Deck
2
8-12 reps
-
8A
Standing Calf Raise
3
8-12 reps
-
8B
Hanging Knee Raise
2
10-20 reps
-
8C
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Seated Overhead Press (Barbell)
4
-
3
Barbell Row
4
-
4
Hack Squat
3
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
4
-
5B
Wide Grip Lat Pulldown
4
6-10 reps
-
6A
Incline Curl (Dumbbell)
4
-
6B
Overhead Tricep Extension (Cable)
4
-
7A
Lying Pullover (Cable)
3
8-12 reps
-
7B
Reverse Pec Deck
3
8-12 reps
-
8A
Standing Calf Raise
6
8-12 reps
-
8B
Hanging Knee Raise
3
10-20 reps
-
8C
Abs Crunch (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Seated Overhead Press (Barbell)
4
-
3
Barbell Row
4
-
4
Hack Squat
3
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
4
-
5B
Wide Grip Lat Pulldown
4
6-10 reps
-
6A
Incline Curl (Dumbbell)
4
-
6B
Overhead Tricep Extension (Cable)
4
-
7A
Lying Pullover (Cable)
3
8-12 reps
-
7B
Reverse Pec Deck
3
8-12 reps
-
8A
Standing Calf Raise
6
8-12 reps
-
8B
Hanging Knee Raise
3
10-20 reps
-
8C
Abs Crunch (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Seated Overhead Press (Barbell)
4
-
3
Barbell Row
4
-
4
Hack Squat
3
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
4
-
5B
Wide Grip Lat Pulldown
4
6-10 reps
-
6A
Incline Curl (Dumbbell)
4
-
6B
Overhead Tricep Extension (Cable)
4
-
7A
Lying Pullover (Cable)
3
8-12 reps
-
7B
Reverse Pec Deck
3
8-12 reps
-
8A
Standing Calf Raise
6
8-12 reps
-
8B
Hanging Knee Raise
3
10-20 reps
-
8C
Abs Crunch (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Seated Overhead Press (Barbell)
4
-
3
Barbell Row
4
-
4
Hack Squat
3
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
4
-
5B
Wide Grip Lat Pulldown
4
6-10 reps
-
6A
Incline Curl (Dumbbell)
4
-
6B
Overhead Tricep Extension (Cable)
4
-
7A
Lying Pullover (Cable)
3
8-12 reps
-
7B
Reverse Pec Deck
3
8-12 reps
-
8A
Standing Calf Raise
6
8-12 reps
-
8B
Hanging Knee Raise
3
10-20 reps
-
8C
Abs Crunch (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Seated Overhead Press (Barbell)
4
-
3
Barbell Row
4
-
4
Hack Squat
3
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
4
-
5B
Wide Grip Lat Pulldown
4
6-10 reps
-
6A
Incline Curl (Dumbbell)
4
-
6B
Overhead Tricep Extension (Cable)
4
-
7A
Lying Pullover (Cable)
3
8-12 reps
-
7B
Reverse Pec Deck
3
8-12 reps
-
8A
Standing Calf Raise
6
8-12 reps
-
8B
Hanging Knee Raise
3
10-20 reps
-
8C
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Push Up
1 Set
-
2
Pull-Up (Bodyweight)
1 Set
-
3
Jump Rope
1 Set
15 mins
-
Day 4
1
Squat (Bodyweight)
1 Set
-
2
Jump Rope
1 Set
15 mins
-
Day 1
1A
Bench Press (Barbell)
2 Sets
-
1B
Pull-Up (Weighted)
2 Sets
-
2
Front Squat (Barbell)
2 Sets
-
3A
Seated Row (Cable)
2 Sets
6-10 Reps
-
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
-
4
Hyperextension
2 Sets
6-10 Reps
-
5A
Bicep Curl (Barbell)
2 Sets
-
5B
Incline Pushdown (Cable)
2 Sets
-
6A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
6B
Hammer Curl (Cable)
2 Sets
6-10 Reps
-
7A
Standing Calf Raise
3 Sets
8-12 Reps
-
7B
Abs Crunch (Machine)
2 Sets
10-20 Reps
-
7C
Side Bend (Dumbbell)
2 Sets
10-20 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Seated Overhead Press (Barbell)
2 Sets
-
3
Barbell Row
2 Sets
-
4
Hack Squat
2 Sets
6-10 Reps
-
5A
Incline Bench Press (Dumbbell)
2 Sets
-
5B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
-
6A
Incline Curl (Dumbbell)
2 Sets
-
6B
Overhead Tricep Extension (Cable)
2 Sets
-
7A
Lying Pullover (Cable)
2 Sets
8-12 Reps
-
7B
Reverse Pec Deck
2 Sets
8-12 Reps
-
8A
Standing Calf Raise
3 Sets
8-12 Reps
-
8B
Hanging Knee Raise
2 Sets
10-20 Reps
-
8C
Abs Crunch (Machine)
1 Set
AMRAP
-