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Full Body Programming -> tbJP Template

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Program Description

Cardio schedule: Week 1: Am fasted cardio , on wake pre meal 1 - 20 minutes x 4 sessions a week, at 135 beats per minute Week 2: Am fasted cardio , on wake pre meal 1 - 20 minutes x 5 sessions a week, at 135 beats per minute Week 3: Am fasted cardio , on wake pre meal 1 - 25 minutes x 5 sessions a week, at 135 beats per minute Week 4: Am fasted cardio , on wake pre meal 1 - 30 minutes x 6 sessions a week, at 135 beats per minute

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 12, 2025 11:14
  • Last Edited
    Sep 13, 2025 03:28
Muscle Engagement
Front
Back
MuscleSet
Chest
14.7%
Triceps
11.6%
Front Delts
9.5%
Upper Back
7.9%
Quadriceps
7.9%
Hamstrings
7.7%
Lats
7.4%
Biceps
7%
Abs
5.6%
Glutes
4.9%
Calves
4.7%
Middle Delts
2.8%
Adductors
2.6%
Lower Back
2.3%
Rear Delts
2.1%
Forearms
1.2%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
3
Straight Arm Pulldown
1
6-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
5
Reverse Pec Deck
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Lying Leg Curl
1
15-25 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
12
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Lunge (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Calf Raise (Machine)
1
6-10 reps
RPE 10
5
Decline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Pec Deck (Machine)
1
15-25 reps
RPE 10
7
Pec Fly (Dumbbell)
1
15-25 reps
RPE 10
8
Pull-Up (Assisted)
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Upright Row (Barbell)
1
15-25 reps
RPE 10
11
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
6-10 reps
RPE 10
2
Deficit Push Up
1
6-10 reps
RPE 10
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Pullover (Dumbbell)
1
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
6
Front Raise
1
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Hack Squat
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Decline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Rack Pull (Barbell)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Bicep Curl (Barbell)
1
15-25 reps
RPE 10
12
Cable Crunch
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Decline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Rack Pull (Barbell)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Bicep Curl (Barbell)
1
15-25 reps
RPE 10
12
Cable Crunch
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
3
Straight Arm Pulldown
1
6-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
5
Reverse Pec Deck
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Lying Leg Curl
1
15-25 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
12
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Lunge (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Calf Raise (Machine)
1
6-10 reps
RPE 10
5
Decline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Pec Deck (Machine)
1
15-25 reps
RPE 10
7
Pec Fly (Dumbbell)
1
15-25 reps
RPE 10
8
Pull-Up (Assisted)
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Upright Row (Barbell)
1
15-25 reps
RPE 10
11
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
6-10 reps
RPE 10
2
Deficit Push Up
1
6-10 reps
RPE 10
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Pullover (Dumbbell)
1
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
6
Front Raise
1
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Hack Squat
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
6-10 reps
RPE 10
2
Deficit Push Up
1
6-10 reps
RPE 10
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Pullover (Dumbbell)
1
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
6
Front Raise
1
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Hack Squat
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Decline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Rack Pull (Barbell)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Bicep Curl (Barbell)
1
15-25 reps
RPE 10
12
Cable Crunch
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
3
Straight Arm Pulldown
1
6-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
5
Reverse Pec Deck
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Lying Leg Curl
1
15-25 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
12
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Lunge (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Calf Raise (Machine)
1
6-10 reps
RPE 10
5
Decline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Pec Deck (Machine)
1
15-25 reps
RPE 10
7
Pec Fly (Dumbbell)
1
15-25 reps
RPE 10
8
Pull-Up (Assisted)
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Upright Row (Barbell)
1
15-25 reps
RPE 10
11
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Stiff Leg Deadlift (Dumbbell)
1 Set
6-10 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
3
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
4
Seated Calf Raise
1 Set
6-10 Reps
@10
5
Bench Press (Barbell)
2 Sets
15-25 Reps
@10
6
Decline Bench Press (Dumbbell)
1 Set
15-25 Reps
@10
7
Wide Grip Lat Pulldown
1 Set
15-25 Reps
@10
8
Rack Pull (Barbell)
1 Set
15-25 Reps
@10
9
Lateral Raise (Dumbbell)
1 Set
15-25 Reps
@10
10
Skull Crusher (Dumbbell)
1 Set
15-25 Reps
@10
11
Bicep Curl (Barbell)
1 Set
15-25 Reps
@10
12
Cable Crunch
1 Set
15-25 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
6-10 Reps
@10
3
Straight Arm Pulldown
1 Set
6-10 Reps
@10
4
Single Arm Row (Dumbbell)
1 Set
6-10 Reps
@10
5
Reverse Pec Deck
1 Set
6-10 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
8
Lying Leg Curl
1 Set
15-25 Reps
@10
9
Leg Press
1 Set
15-25 Reps
@10
10
Leg Extension
1 Set
15-25 Reps
@10
11
Calf Raise (Leg Press)
1 Set
15-25 Reps
@10
12
Decline Crunch (Weighted)
1 Set
15-25 Reps
@10
Day 3
1
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@10
2
Deficit Push Up
1 Set
6-10 Reps
@10
3
Chest Press (Machine)
1 Set
6-10 Reps
@10
4
Pullover (Dumbbell)
1 Set
6-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
1 Set
6-10 Reps
@10
6
Front Raise
1 Set
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
8
Hammer Curl (Dumbbell)
1 Set
8-12 Reps
@10
9
Seated Hamstring Curl
1 Set
15-25 Reps
@10
10
Hack Squat
1 Set
15-25 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Abs Crunch (Weighted)
1 Set
15-25 Reps
@10