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Full Body Every Other Day

by Bhavin S.

Program Description

Loose Weight & Get Toned

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 07, 2025 02:57
  • Last Edited
    Oct 07, 2025 02:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.8%
Biceps
14.3%
Upper Back
11.1%
Quadriceps
10.1%
Lats
9.1%
Glutes
7.4%
Hamstrings
6.4%
Middle Delts
4.9%
Abs
4.9%
Forearms
3.7%
Lower Back
3.2%
Front Delts
2%
Adductors
1.7%
Olympic
1.7%
Cardio
1.7%
Chest
0.8%
Calves
0.7%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
-
1B
Push Press (Dumbbell)
5
3 reps
-
1C
Front Squat (Dumbbell)
5
3 reps
-
2A
Crush Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Dumbbell)
4
10 reps
-
2C
Reverse Lunge (Dumbbell)
4
10 reps
-
3A
Snatch (Dumbbell)
2
10 reps
-
3B
Single Arm Farmer Carry
2
10 reps
-
3C
Get Up Sit Up (Dumbbell)
2
10 reps
-
3D
Renegade Row
2
10 reps
-
4A
Left Split Stance Alt Hammer Curl
2
10 reps
-
4B
Right Split Stance Alt Shoulder Press
2
10 reps
-
4C
Jump Switch Lunge
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
-
1B
Push Press (Dumbbell)
5
3 reps
-
1C
Front Squat (Dumbbell)
5
3 reps
-
2A
Crush Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Dumbbell)
4
10 reps
-
2C
Reverse Lunge (Dumbbell)
4
10 reps
-
3A
Snatch (Dumbbell)
2
10 reps
-
3B
Single Arm Farmer Carry
2
10 reps
-
3C
Get Up Sit Up (Dumbbell)
2
10 reps
-
3D
Renegade Row
2
10 reps
-
4A
Left Split Stance Alt Hammer Curl
2
10 reps
-
4B
Right Split Stance Alt Shoulder Press
2
10 reps
-
4C
Jump Switch Lunge
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
-
1B
Push Press (Dumbbell)
5
3 reps
-
1C
Front Squat (Dumbbell)
5
3 reps
-
2A
Crush Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Dumbbell)
4
10 reps
-
2C
Reverse Lunge (Dumbbell)
4
10 reps
-
3A
Snatch (Dumbbell)
2
10 reps
-
3B
Single Arm Farmer Carry
2
10 reps
-
3C
Get Up Sit Up (Dumbbell)
2
10 reps
-
3D
Renegade Row
2
10 reps
-
4A
Left Split Stance Alt Hammer Curl
2
10 reps
-
4B
Right Split Stance Alt Shoulder Press
2
10 reps
-
4C
Jump Switch Lunge
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
-
1B
Push Press (Dumbbell)
5
3 reps
-
1C
Front Squat (Dumbbell)
5
3 reps
-
2A
Crush Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Dumbbell)
4
10 reps
-
2C
Reverse Lunge (Dumbbell)
4
10 reps
-
3A
Snatch (Dumbbell)
2
10 reps
-
3B
Single Arm Farmer Carry
2
10 reps
-
3C
Get Up Sit Up (Dumbbell)
2
10 reps
-
3D
Renegade Row
2
10 reps
-
4A
Left Split Stance Alt Hammer Curl
2
10 reps
-
4B
Right Split Stance Alt Shoulder Press
2
10 reps
-
4C
Jump Switch Lunge
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
1B
Mountain Climber
3
1 mins
-
2A
Wide Grip Lat Pulldown
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2C
Push Up
1
1 mins
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
-
4B
Hammer Curl (Cable)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Front Raise (Plate)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
1B
Mountain Climber
3
1 mins
-
2A
Wide Grip Lat Pulldown
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2C
Push Up
1
1 mins
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
-
4B
Hammer Curl (Cable)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Front Raise (Plate)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
1B
Mountain Climber
3
1 mins
-
2A
Wide Grip Lat Pulldown
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2C
Push Up
1
1 mins
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
-
4B
Hammer Curl (Cable)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Front Raise (Plate)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
1B
Mountain Climber
3
1 mins
-
2A
Wide Grip Lat Pulldown
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2C
Push Up
1
1 mins
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
-
4B
Hammer Curl (Cable)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Front Raise (Plate)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
5
8-12 reps
-
1B
Skull Crusher (Dumbbell)
5
8-12 reps
-
2A
Hammer Curl (Dumbbell)
5
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
5
8-12 reps
-
3A
V-Handle Bicep Curl (Cable)
5
8-12 reps
-
3B
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
-
4A
Squat (Bodyweight)
1
100 reps
-
4B
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
5
8-12 reps
-
1B
Skull Crusher (Dumbbell)
5
8-12 reps
-
2A
Hammer Curl (Dumbbell)
5
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
5
8-12 reps
-
3A
V-Handle Bicep Curl (Cable)
5
8-12 reps
-
3B
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
-
4A
Squat (Bodyweight)
1
100 reps
-
4B
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
5
8-12 reps
-
1B
Skull Crusher (Dumbbell)
5
8-12 reps
-
2A
Hammer Curl (Dumbbell)
5
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
5
8-12 reps
-
3A
V-Handle Bicep Curl (Cable)
5
8-12 reps
-
3B
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
-
4A
Squat (Bodyweight)
1
100 reps
-
4B
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
5
8-12 reps
-
1B
Skull Crusher (Dumbbell)
5
8-12 reps
-
2A
Hammer Curl (Dumbbell)
5
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
5
8-12 reps
-
3A
V-Handle Bicep Curl (Cable)
5
8-12 reps
-
3B
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
-
4A
Squat (Bodyweight)
1
100 reps
-
4B
Sit Up
1
100 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Clean (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
1B
Push Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
1C
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
2A
Crush Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2C
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3A
Snatch (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3B
Single Arm Farmer Carry
1 Set
1 Set
10 Reps
10 Reps
-
-
3C
Get Up Sit Up (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3D
Renegade Row
1 Set
1 Set
10 Reps
10 Reps
-
-
4A
Left Split Stance Alt Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
4B
Right Split Stance Alt Shoulder Press
1 Set
1 Set
10 Reps
10 Reps
-
-
4C
Jump Switch Lunge
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Cardio
1 Set
30 mins
-
2
AB Ripper X (P90X)
1 Set
15 mins
-
Day 3
1A
Walking Lunge With Squat (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
1B
Mountain Climber
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2C
Push Up
1 Set
1 mins
-
3
Single Arm 3-Way Chest Cable Fly
1 Set
1 Set
1 Set
24 Reps
24 Reps
24 Reps
-
-
-
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
-
-
-
4B
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5B
Front Raise (Plate)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1
Cardio
1 Set
30 mins
-
2
AB Ripper X (P90X)
1 Set
15 mins
-
Day 5
1A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
1B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
3A
V-Handle Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
3B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
4A
Squat (Bodyweight)
1 Set
100 Reps
-
4B
Sit Up
1 Set
100 Reps
-