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Sylvie Full Body

by Samuel Arsenault
3 athletes joined

Program Description

F

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 17, 2026 05:59
  • Last Edited
    Mar 17, 2026 07:05
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Glutes
12.9%
Quadriceps
12.9%
Abs
12.9%
Front Delts
8.1%
Chest
6.5%
Triceps
6.5%
Lats
6.5%
Upper Back
6.5%
Lower Back
3.2%
Adductors
3.2%
Middle Delts
3.2%
Biceps
3.2%
Rear Delts
1.6%
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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
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Squat (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
One Arm Lateral Raise (Cable)
1 Set
8-12 Reps
@10
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Cable Crunch
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10