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FBED

by Aarav

Program Description

Full Body Every Day

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2025 06:04
  • Last Edited
    Nov 03, 2025 06:30
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Triceps
11.8%
Biceps
8.9%
Chest
8.3%
Abs
8%
Lats
7.3%
Front Delts
7.3%
Middle Delts
6.4%
Quadriceps
6.4%
Rear Delts
6.1%
Hamstrings
4.8%
Forearms
3.5%
Calves
3.2%
Glutes
3.2%
Lower Back
1.9%
Adductors
0.6%
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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
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Leg Extension
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Leg Extension
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Leg Extension
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Leg Extension
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Leg Extension
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Leg Extension
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Leg Extension
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Leg Extension
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Farmer's Walk (Weighted)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
8
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Farmer's Walk (Weighted)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
8
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Farmer's Walk (Weighted)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
8
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Farmer's Walk (Weighted)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
8
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Farmer's Walk (Weighted)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
8
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Farmer's Walk (Weighted)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
8
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Farmer's Walk (Weighted)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
8
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Farmer's Walk (Weighted)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
8
Oblique Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Shrug (Trap Bar)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Shrug (Trap Bar)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Shrug (Trap Bar)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Shrug (Trap Bar)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Shrug (Trap Bar)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Shrug (Trap Bar)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Shrug (Trap Bar)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Shrug (Trap Bar)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Cable Crossover
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
7
Skull Crusher (Barbell)
3 Sets
12 Reps
-
8
Cable Crunch
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Pull-Up (Weighted)
3 Sets
10 Reps
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Farmer's Walk (Weighted)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Cable Crossover
3 Sets
12 Reps
-
8
Oblique Crunch
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Seated Calf Raise
3 Sets
12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Dip (Weighted)
3 Sets
12 Reps
-
7
Straight Arm Pulldown
3 Sets
12 Reps
-
8
Face Pull
3 Sets
12 Reps
-
Day 5
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
3
Shrug (Trap Bar)
3 Sets
12 Reps
-
4
Cable Crossover
3 Sets
12 Reps
-
5
Pull-Up (Weighted)
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-