Full Body w/ Added Weak Point Days

by Sean R.

Program Description

This program is not a set in stone program. Switch out exercises to meet your needs, target weak points, or progress lifts you enjoy. Use Days 2&4 as days to add extra volume for weak points. These can be done at the gym or at home. Reps in Reserve (RIR) select a weight and complete reps in the rep ranges until you have X Reps in the tank. •Week 1-2 RIR 3 •Week 3-4 RIR 2 •Week 5-6 RIR 1 •Week 7 RIR 0 •Week 8 RIR 8 (Deload Week) Rep Ranges •Low 6-12 •Mod 8-15 •High 12-20 Set Styles •Straight Sets ~ aim to hit the reps in the prescribed rep range and RIR, no mini sets or rest pause sets. Allow the reps in Sets 2-3 to natural drop some. •Myo Rep Match ~ Set 1 sets the Rep Goal for Sets 2-3. For Sets 2-3 complete reps till you need a short rest then do mini rest pause sets till you reach the Rep Goal from Set 1. •Myo Rep Sets ~ For Set 1 complete as many reps as needed to reach the prescribed RIR for the week. Then rest for 3 breaths or 5 seconds complete a mini set (Set 2), rest again and complete the last mini set (Set3).

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Aug 19, 2025 11:55
Last Edited
Aug 20, 2025 05:27

Summary

Transform your physique with the **Full Body w/ Added Weak Point Days** program, a comprehensive 8-week journey designed to target all major muscle groups while honing in on your specific weaknesses. Committing to 5 days a week, you'll engage in a mix of full-body workouts and focused sessions that emphasize muscle development and endurance. With a blend of Myo Rep techniques and straight sets, this program ensures you're pushing your limits and maximizing gains. Get ready to build strength, enhance your performance, and achieve the body you've always wanted!

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.7%

Biceps

9.5%

Forearms

8.7%

Hamstrings

8.3%

Upper Back

7.9%

Rear Delts

7.4%

Chest

7.4%

Middle Delts

Front Delts

Quadriceps

6.2%

Glutes

5.4%

Lats

Abs

4.5%

Calves

4.1%

Adductors

0.8%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Overhead Extension (Dumbbell)

8-15 reps

Preacher Curl (Dumbbell)

8-15 reps

Reverse Pec Deck

12-20 reps

Chest Fly (Machine)

12-20 reps

Standing Pullover (Cable)

12-20 reps

RDLs

6-12 reps

Walking Lunge (Dumbbell)

8-15 reps

Day 1

Overhead Extension (Dumbbell)

8-15 reps

Preacher Curl (Dumbbell)

8-15 reps

Reverse Pec Deck

12-20 reps

Chest Fly (Machine)

12-20 reps

Standing Pullover (Cable)

12-20 reps

RDLs

6-12 reps

Walking Lunge (Dumbbell)

8-15 reps

Day 1

Overhead Extension (Dumbbell)

8-15 reps

Preacher Curl (Dumbbell)

8-15 reps

Reverse Pec Deck

12-20 reps

Chest Fly (Machine)

12-20 reps

Standing Pullover (Cable)

12-20 reps

RDLs

6-12 reps

Walking Lunge (Dumbbell)

8-15 reps

Day 1

Overhead Extension (Dumbbell)

8-15 reps

Preacher Curl (Dumbbell)

8-15 reps

Reverse Pec Deck

12-20 reps

Chest Fly (Machine)

12-20 reps

Standing Pullover (Cable)

12-20 reps

RDLs

6-12 reps

Walking Lunge (Dumbbell)

8-15 reps

Day 1

Overhead Extension (Dumbbell)

8-15 reps

Preacher Curl (Dumbbell)

8-15 reps

Reverse Pec Deck

12-20 reps

Chest Fly (Machine)

12-20 reps

Standing Pullover (Cable)

12-20 reps

RDLs

6-12 reps

Walking Lunge (Dumbbell)

8-15 reps

Day 1

Overhead Extension (Dumbbell)

8-15 reps

Preacher Curl (Dumbbell)

8-15 reps

Reverse Pec Deck

12-20 reps

Chest Fly (Machine)

12-20 reps

Standing Pullover (Cable)

12-20 reps

RDLs

6-12 reps

Walking Lunge (Dumbbell)

8-15 reps

Day 1

Overhead Extension (Dumbbell)

8-15 reps

Preacher Curl (Dumbbell)

8-15 reps

Reverse Pec Deck

12-20 reps

Chest Fly (Machine)

12-20 reps

Standing Pullover (Cable)

12-20 reps

RDLs

6-12 reps

Walking Lunge (Dumbbell)

8-15 reps

Day 1

Overhead Extension (Dumbbell)

8-15 reps

Preacher Curl (Dumbbell)

8-15 reps

Reverse Pec Deck

12-20 reps

Chest Fly (Machine)

12-20 reps

Standing Pullover (Cable)

12-20 reps

RDLs

6-12 reps

Walking Lunge (Dumbbell)

8-15 reps

Day 2

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 2

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 2

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 2

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 2

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 2

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 2

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 2

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 3

Lateral Raise (Dumbbell)

8-15 reps

Leg Extension

12-20 reps

Leg Curl

8-12 reps

Calf Raise (Leg Press)

12-20 reps

Incline Chest Press (Machine)

6-12 reps

Chest Supported Row (Machine)

8-15 reps

Wrist Extensions

8-15 reps

Day 3

Lateral Raise (Dumbbell)

8-15 reps

Leg Extension

12-20 reps

Leg Curl

8-12 reps

Calf Raise (Leg Press)

12-20 reps

Incline Chest Press (Machine)

6-12 reps

Chest Supported Row (Machine)

8-15 reps

Wrist Extensions

8-15 reps

Day 3

Lateral Raise (Dumbbell)

8-15 reps

Leg Extension

12-20 reps

Leg Curl

8-12 reps

Calf Raise (Leg Press)

12-20 reps

Incline Chest Press (Machine)

6-12 reps

Chest Supported Row (Machine)

8-15 reps

Wrist Extensions

8-15 reps

Day 3

Lateral Raise (Dumbbell)

8-15 reps

Leg Extension

12-20 reps

Leg Curl

8-12 reps

Calf Raise (Leg Press)

12-20 reps

Incline Chest Press (Machine)

6-12 reps

Chest Supported Row (Machine)

8-15 reps

Wrist Extensions

8-15 reps

Day 3

Lateral Raise (Dumbbell)

8-15 reps

Leg Extension

12-20 reps

Leg Curl

8-12 reps

Calf Raise (Leg Press)

12-20 reps

Incline Chest Press (Machine)

6-12 reps

Chest Supported Row (Machine)

8-15 reps

Wrist Extensions

8-15 reps

Day 3

Lateral Raise (Dumbbell)

8-15 reps

Leg Extension

12-20 reps

Leg Curl

8-12 reps

Calf Raise (Leg Press)

12-20 reps

Incline Chest Press (Machine)

6-12 reps

Chest Supported Row (Machine)

8-15 reps

Wrist Extensions

8-15 reps

Day 3

Lateral Raise (Dumbbell)

8-15 reps

Leg Extension

12-20 reps

Leg Curl

8-12 reps

Calf Raise (Leg Press)

12-20 reps

Incline Chest Press (Machine)

6-12 reps

Chest Supported Row (Machine)

8-15 reps

Wrist Extensions

8-15 reps

Day 3

Lateral Raise (Dumbbell)

8-15 reps

Leg Extension

12-20 reps

Leg Curl

8-12 reps

Calf Raise (Leg Press)

12-20 reps

Incline Chest Press (Machine)

6-12 reps

Chest Supported Row (Machine)

8-15 reps

Wrist Extensions

8-15 reps

Day 4

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 4

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 4

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 4

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 4

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 4

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 4

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 4

Lateral Raise (Dumbbell)

AMRAP

Rear Delt Fly (Dumbbell)

AMRAP

Skull Crusher (Dumbbell)

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Lying Leg Raise

AMRAP

Grippers

AMRAP

Day 5

Pull-Up (Neutral Grip, Bodyweight)

6-12 reps

Incline Bench Press (Dumbbell)

8-15 reps

Seated Calf Raise

8-15 reps

Overhead Tricep Extension (Cable)

12-20 reps

Bicep Curl (Cable)

12-20 reps

Pendulum Squat

6-12 reps

Lying Leg Curl

12-20 reps

Day 5

Pull-Up (Neutral Grip, Bodyweight)

6-12 reps

Incline Bench Press (Dumbbell)

8-15 reps

Seated Calf Raise

8-15 reps

Overhead Tricep Extension (Cable)

12-20 reps

Bicep Curl (Cable)

12-20 reps

Pendulum Squat

6-12 reps

Lying Leg Curl

12-20 reps

Day 5

Pull-Up (Neutral Grip, Bodyweight)

6-12 reps

Incline Bench Press (Dumbbell)

8-15 reps

Seated Calf Raise

8-15 reps

Overhead Tricep Extension (Cable)

12-20 reps

Bicep Curl (Cable)

12-20 reps

Pendulum Squat

6-12 reps

Lying Leg Curl

12-20 reps

Day 5

Pull-Up (Neutral Grip, Bodyweight)

6-12 reps

Incline Bench Press (Dumbbell)

8-15 reps

Seated Calf Raise

8-15 reps

Overhead Tricep Extension (Cable)

12-20 reps

Bicep Curl (Cable)

12-20 reps

Pendulum Squat

6-12 reps

Lying Leg Curl

12-20 reps

Day 5

Pull-Up (Neutral Grip, Bodyweight)

6-12 reps

Incline Bench Press (Dumbbell)

8-15 reps

Seated Calf Raise

8-15 reps

Overhead Tricep Extension (Cable)

12-20 reps

Bicep Curl (Cable)

12-20 reps

Pendulum Squat

6-12 reps

Lying Leg Curl

12-20 reps

Day 5

Pull-Up (Neutral Grip, Bodyweight)

6-12 reps

Incline Bench Press (Dumbbell)

8-15 reps

Seated Calf Raise

8-15 reps

Overhead Tricep Extension (Cable)

12-20 reps

Bicep Curl (Cable)

12-20 reps

Pendulum Squat

6-12 reps

Lying Leg Curl

12-20 reps

Day 5

Pull-Up (Neutral Grip, Bodyweight)

6-12 reps

Incline Bench Press (Dumbbell)

8-15 reps

Seated Calf Raise

8-15 reps

Overhead Tricep Extension (Cable)

12-20 reps

Bicep Curl (Cable)

12-20 reps

Pendulum Squat

6-12 reps

Lying Leg Curl

12-20 reps

Day 5

Pull-Up (Neutral Grip, Bodyweight)

6-12 reps

Incline Bench Press (Dumbbell)

8-15 reps

Seated Calf Raise

8-15 reps

Overhead Tricep Extension (Cable)

12-20 reps

Bicep Curl (Cable)

12-20 reps

Pendulum Squat

6-12 reps

Lying Leg Curl

12-20 reps

Day 3

Lateral Raise (Dumbbell)

2 Sets

8-15 Reps

Leg Extension

2 Sets

12-20 Reps

Leg Curl

2 Sets

8-12 Reps

Calf Raise (Leg Press)

2 Sets

12-20 Reps

Incline Chest Press (Machine)

2 Sets

6-12 Reps

Chest Supported Row (Machine)

2 Sets

8-15 Reps

Wrist Extensions

2 Sets

8-15 Reps

Day 4

Lateral Raise (Dumbbell)

2 Sets

AMRAP

Rear Delt Fly (Dumbbell)

2 Sets

AMRAP

Skull Crusher (Dumbbell)

2 Sets

AMRAP

Hammer Curl (Dumbbell)

2 Sets

AMRAP

Lying Leg Raise

2 Sets

AMRAP

Grippers

2 Sets

AMRAP

Day 5

Pull-Up (Neutral Grip, Bodyweight)

2 Sets

6-12 Reps

Incline Bench Press (Dumbbell)

2 Sets

8-15 Reps

Seated Calf Raise

2 Sets

8-15 Reps

Overhead Tricep Extension (Cable)

2 Sets

12-20 Reps

Bicep Curl (Cable)

2 Sets

12-20 Reps

Pendulum Squat

2 Sets

6-12 Reps

Lying Leg Curl

2 Sets

12-20 Reps

Day 1

Overhead Extension (Dumbbell)

2 Sets

8-15 Reps

Preacher Curl (Dumbbell)

2 Sets

8-15 Reps

Reverse Pec Deck

2 Sets

12-20 Reps

Chest Fly (Machine)

2 Sets

12-20 Reps

Standing Pullover (Cable)

2 Sets

12-20 Reps

RDLs

2 Sets

6-12 Reps

Walking Lunge (Dumbbell)

2 Sets

8-15 Reps

Day 2

Lateral Raise (Dumbbell)

2 Sets

AMRAP

Rear Delt Fly (Dumbbell)

2 Sets

AMRAP

Skull Crusher (Dumbbell)

2 Sets

AMRAP

Hammer Curl (Dumbbell)

2 Sets

AMRAP

Lying Leg Raise

2 Sets

AMRAP

Grippers

2 Sets

AMRAP