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Total Body Routine (AthleanX)

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Program Description

Total body fitness from AthleanX creator John Cavalier

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2026 03:02
  • Last Edited
    Jan 31, 2026 05:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Lats
11.3%
Hamstrings
11.3%
Front Delts
9.7%
Upper Back
9.7%
Chest
8.1%
Glutes
8.1%
Triceps
6.5%
Biceps
6.5%
Middle Delts
4.8%
Abs
3.2%
Adductors
3.2%
Lower Back
1.6%
Rear Delts
1.6%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
-
2
Bent Over Row (Barbell)
1
20 reps
-
3
High Pull
1
20 reps
-
4
Pullover (Dumbbell)
1
20 reps
-
5
Goblet Squat
1
20 reps
-
6
Leg Extension
1
20 reps
-
7
Romanian Deadlift (Barbell)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
20 reps
-
2
Single Arm High Row (Cable)
1
20 reps
-
3
Lateral Raise (Cable)
1
20 reps
-
4
Bicep Curl (Barbell)
1
20 reps
-
5
Reverse Lunge (Dumbbell)
1
20 reps
-
6
Seated Hamstring Curl
1
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
20 Reps
-
2
Bent Over Row (Barbell)
1 Set
20 Reps
-
3
High Pull
1 Set
20 Reps
-
4
Pullover (Dumbbell)
1 Set
20 Reps
-
5
Goblet Squat
1 Set
20 Reps
-
6
Leg Extension
1 Set
20 Reps
-
7
Romanian Deadlift (Barbell)
1 Set
20 Reps
-
Day 2
1
Dip (Bodyweight)
1 Set
20 Reps
-
2
Single Arm High Row (Cable)
1 Set
20 Reps
-
3
Lateral Raise (Cable)
1 Set
20 Reps
-
4
Bicep Curl (Barbell)
1 Set
20 Reps
-
5
Reverse Lunge (Dumbbell)
1 Set
20 Reps
-
6
Seated Hamstring Curl
1 Set
20 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
20 Reps
-
2
Bent Over Row (Barbell)
1 Set
20 Reps
-
3
High Pull
1 Set
20 Reps
-
4
Pullover (Dumbbell)
1 Set
20 Reps
-
5
Goblet Squat
1 Set
20 Reps
-
6
Leg Extension
1 Set
20 Reps
-
7
Romanian Deadlift (Barbell)
1 Set
20 Reps
-