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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 09, 2025 03:21

Summary

Transform your fitness journey with this comprehensive 4-week Full Body program, designed for two intense sessions each week. Engage in a dynamic mix of supersets targeting all major muscle groups, including squats, deadlifts, and bench presses, ensuring a balanced and efficient workout. Perfect for lifters of all levels, this program utilizes a full gym setup to maximize your strength and endurance. Get ready to build muscle, burn fat, and elevate your performance with every rep!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.7%
Quadriceps
10.2%
Triceps
10.2%
Middle Delts
8.7%
Upper Back
7.7%
Hamstrings
7.1%
Chest
7.1%
Glutes
6.1%
Abs
5.6%
Biceps
5.6%
Lats
5.1%
Rear Delts
4.6%
Adductors
3.6%
Calves
3.1%
Abductors
2%
Forearms
1.5%
Lower Back
1%
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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
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)
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)
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)
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 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1B
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1C
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1D
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2A
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
Smith Machine Bulgarian Split Squat
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Behind The Back Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
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
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1B
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1C
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1D
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2A
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
Smith Machine Bulgarian Split Squat
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Behind The Back Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
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
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1B
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1C
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1D
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2A
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
Smith Machine Bulgarian Split Squat
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Behind The Back Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
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
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1B
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1C
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
1D
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2A
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
Smith Machine Bulgarian Split Squat
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Behind The Back Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
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
Week 1
1 / 4 Weeks
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
Day 2
1A
Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
1B
Hip Adductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
1C
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
1D
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
2A
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
2B
Smith Machine Bulgarian Split Squat
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
3B
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@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