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BoostcampPNG

Full Body

by Dmitry Kochikiyan

Program Description

Maingain on a time budget

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2025 06:54
  • Last Edited
    Sep 06, 2025 08:45
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.9%
Chest
9.6%
Middle Delts
9.3%
Hamstrings
9.1%
Upper Back
9.1%
Triceps
8.4%
Quadriceps
7.2%
Glutes
7.1%
Lats
6.4%
Biceps
5.4%
Adductors
4.6%
Rear Delts
4.3%
Abductors
3.3%
Abs
2.7%
Lower Back
2.4%
Calves
0.8%
Forearms
0.7%
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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
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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
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
1B
Smith Machine Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2A
Wide Grip Pull-Up
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2B
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
3A
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3B
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4A
Behind The Back Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4B
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5A
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5B
Ab Wheel
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Smith Machine Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3B
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
1
1
12-15 reps
12-15 reps
-
RPE 9
RPE 10
-
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Smith Machine Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3B
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
1
1
12-15 reps
12-15 reps
-
RPE 9
RPE 10
-
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Smith Machine Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3B
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
1
1
12-15 reps
12-15 reps
-
RPE 9
RPE 10
-
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
1B
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
1C
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
1D
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
2A
Single Arm Rear Delt Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
2B
Smith Machine Bulgarian Split Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3A
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3B
Behind The Back Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4A
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Chest Supported Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1B
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1C
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2A
Single Arm Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
Smith Machine Bulgarian Split Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4A
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Chest Supported Row (Machine)
2
1
1
10-12 reps
10-12 reps
-
RPE 9
RPE 10
-
5A
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1B
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1C
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2A
Single Arm Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
Smith Machine Bulgarian Split Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4A
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Chest Supported Row (Machine)
2
1
1
10-12 reps
10-12 reps
-
RPE 9
RPE 10
-
5A
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1B
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1C
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2A
Single Arm Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
Smith Machine Bulgarian Split Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4A
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Chest Supported Row (Machine)
2
1
1
10-12 reps
10-12 reps
-
RPE 9
RPE 10
-
5A
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 2
1A
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
1B
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
1C
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
1D
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
2A
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
2B
Smith Machine Bulgarian Split Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
4A
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4B
Chest Supported Row (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 1
1A
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
1B
Smith Machine Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2A
Wide Grip Pull-Up
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
2B
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
3A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3B
Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4A
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
4B
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
5A
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
5B
Ab Wheel
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10