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Basic Full Body Routine

by Christine S.
1 athletes joined

Program Description

The Basic Full Body Routine is a comprehensive 9-week program designed for beginners looking to build strength and muscle across all major muscle groups. With 27 workouts scheduled over the duration, each session lasts about 60 minutes and utilizes a full gym's worth of equipment. You'll engage in foundational exercises like squats, deadlifts, and bench presses, ensuring a balanced approach to bodybuilding. This program emphasizes proper form and progressive overload, setting you on a solid path toward achieving your fitness goals. Get ready to transform your body and build a strong foundation!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2026 06:37
  • Last Edited
    Jan 12, 2026 07:18
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.6%
Abs
11.6%
Glutes
10.5%
Upper Back
9.7%
Quadriceps
9.3%
Triceps
9.3%
Front Delts
8.1%
Lats
7%
Middle Delts
5.8%
Lower Back
4.7%
Chest
4.7%
Biceps
3.5%
Rear Delts
1.9%
Adductors
1.2%
Abductors
1.2%
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Face Pull
2
12-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
8-10 Reps
-
Day 2
1
Leg Press
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Back Extension
3 Sets
10-12 Reps
-
5
Face Pull
2 Sets
12-15 Reps
-
6
Abs Crunch (Machine)
3 Sets
10-12 Reps
-