logo
BoostcampPNG

Full Body

by Fortune

Program Description

Embark on an 18-week journey with the Full Body program, designed to sculpt and strengthen every muscle group. With 18 sessions spread throughout the program, each workout focuses on a variety of exercises like the Alternating Dumbbell Curl and Incline Bench Press, ensuring a balanced approach to fitness. This program is perfect for those looking to build strength and endurance while enhancing overall body composition. Get ready to challenge yourself and see real results as you progress week by week!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 04, 2025 12:05
  • Last Edited
    Sep 06, 2025 10:33

Summary

Transform your physique with this comprehensive 18-week Full Body program, designed for maximum efficiency with just one workout per week. Each session targets all major muscle groups through a variety of exercises, including Dumbbell Curls, Lat Pulldowns, and Chest Presses, ensuring balanced strength development. With a focus on progressive overload and proper form, you’ll build muscle and increase endurance while minimizing the risk of injury. Perfect for anyone looking to elevate their fitness game without a daily commitment!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.6%
Biceps
14.4%
Chest
13.4%
Front Delts
13.4%
Middle Delts
10.3%
Lats
9.3%
Upper Back
8.2%
Quadriceps
5.2%
Hamstrings
5.2%
Rear Delts
1%
Forearms
1%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Tricep Pushdown (Cable)
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Seated Row (Cable)
1
-
6
Chest Press (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Cable)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Seated Dip (Machine)
1
-
11
Leg Extension
1
-
12
Seated Hamstring Curl
1
-
Week 1
1 / 18 Weeks
Day 1
1
Alternating Dumbbell Curl
1 Set
-
2
Tricep Pushdown (Cable)
1 Set
-
3
Lat Pulldown (Close Grip)
1 Set
-
4
Incline Bench Press (Smith Machine)
1 Set
-
5
Seated Row (Cable)
1 Set
-
6
Chest Press (Machine)
1 Set
-
7
Shoulder Press (Machine)
1 Set
-
8
Lateral Raise (Cable)
1 Set
-
9
Hammer Curl (Dumbbell)
1 Set
-
10
Seated Dip (Machine)
1 Set
-
11
Leg Extension
1 Set
-
12
Seated Hamstring Curl
1 Set
-