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Chyna's Full Body - to Easter 2026!! Go Girl!!

by Chyna

Program Description

Fitness!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2026 08:46
  • Last Edited
    Feb 22, 2026 11:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Chest
12%
Lats
11.5%
Triceps
10.4%
Abs
9.8%
Front Delts
8.7%
Biceps
7.4%
Hamstrings
6.6%
Glutes
6.6%
Quadriceps
6.6%
Lower Back
3.3%
Middle Delts
2.5%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Chest Press (Machine)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
15 reps
-
1B
Romanian Deadlift (Dumbbell)
3
15 reps
-
1C
Bring Sally Up Bring Sally Down Squat Challenge
1
3.5 mins
-
1D
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Knee Raise (Captain's Chair)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
2
Pec Deck (Machine)
3 Sets
15 Reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3 Sets
15 Reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1 Set
3.5 mins
-
5
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
-
7
Lat Pulldown
3 Sets
15 Reps
-
8
Chest Press (Machine)
1 Set
12 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
2
Pec Deck (Machine)
3 Sets
15 Reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3 Sets
15 Reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1 Set
3.5 mins
-
5
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
-
7
Lat Pulldown
3 Sets
15 Reps
-
8
Chest Press (Machine)
1 Set
12 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
2
Pec Deck (Machine)
3 Sets
15 Reps
-
3
Assisted Pull Up OR Diamond Press Up (Knees)
3 Sets
15 Reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1 Set
3.5 mins
-
5
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
-
7
Lat Pulldown
3 Sets
15 Reps
-
8
Chest Press (Machine)
1 Set
12 Reps
-