Full Body Every Other Day
Full Body Work almost every day.. Different Forms..
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Clean (Dumbbell) | 5 | 3 reps |
| 1B | Push Press (Dumbbell) | 5 | 3 reps |
| 1C | Front Squat (Dumbbell) | 5 | 3 reps |
| Superset | |||
| 2A | Crush Press (Dumbbell) | 4 | 10 reps |
| 2B | Bent Over Row (Dumbbell) | 4 | 10 reps |
| 2C | Reverse Lunge (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 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 |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| 2 | AB Ripper X (P90X) | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Walking Lunge With Squat (Dumbbell) | 3 | 20 reps |
| 1B | Mountain Climber | 3 | 1 min |
| Superset | |||
| 2A | Wide Grip Lat Pulldown | 3 | 10 reps |
| 2B | Lat Pulldown (Neutral Grip) | 3 | 8–10 reps |
| 2C | Push Up | 1 | 1 min |
| 3 | Single Arm 3-Way Chest Cable Fly | 3 | 24 reps |
| Superset | |||
| 4A | Tricep Rope Push Down (Cable) | 3 | 20–25 reps |
| 4B | Hammer Curl (Cable) | 3 | 12–15 reps |
| Superset | |||
| 5A | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 5B | Front Raise (Plate) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| 2 | AB Ripper X (P90X) | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Dumbbell) | 5 | 8–12 reps |
| 1B | Skull Crusher (Dumbbell) | 5 | 8–12 reps |
| Superset | |||
| 2A | Hammer Curl (Dumbbell) | 5 | 8–12 reps |
| 2B | Overhead Tricep Extension (Dumbbell) | 5 | 8–12 reps |
| Superset | |||
| 3A | V-Handle Bicep Curl (Cable) | 5 | 8–12 reps |
| 3B | V-Handle Tricep Pushdown (Cable) | 5 | 8–12 reps |
| Superset | |||
| 4A | Squat (Bodyweight) | 1 | 100 reps |
| 4B | Sit Up | 1 | 100 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body Every Other Day is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Body Every Other Day is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body Every Other Day is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
