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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 12, 2025 12:07

Summary

Unlock your full potential with the **Full Body Every Other Day** program, a dynamic 4-week training plan designed to maximize your strength and endurance. Comprising five sessions each week, this program utilizes a variety of dumbbell supersets and bodyweight exercises to challenge every major muscle group effectively. Whether you're looking to build muscle, enhance your functional fitness, or simply stay active, this structured routine ensures you stay engaged and motivated throughout your journey. Get ready to elevate your workouts and achieve your fitness goals!
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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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
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
-