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Full Body

by Nathan E.
1 athletes joined

Program Description

Get ready to transform your physique with this comprehensive 8-week Full Body workout program! Designed for 24 sessions, this plan focuses on compound movements that target all major muscle groups, ensuring balanced strength development and muscle growth. Each workout includes essential exercises like the Barbell Squat, Bench Press, and Romanian Deadlift, with a mix of intensity to keep you challenged and engaged. Perfect for lifters of all levels, this program will help you build strength, improve endurance, and achieve your fitness goals. Dive in and unleash your potential!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 27, 2025 02:53
  • Last Edited
    Aug 18, 2025 08:57

Summary

The Full Body program is an 8-week journey designed for those ready to build strength and muscle across all major muscle groups. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, bench presses, and deadlifts, ensuring a balanced approach to your training. Each session is structured to challenge your limits while promoting recovery, making it perfect for both beginners and seasoned lifters. Equip yourself with a full gym and get ready to transform your physique and boost your overall fitness!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Quadriceps
10.4%
Hamstrings
10.4%
Glutes
9.4%
Front Delts
8%
Biceps
7.7%
Chest
7.4%
Middle Delts
6.7%
Upper Back
6.4%
Lats
6.4%
Lower Back
5%
Abs
4%
Adductors
2%
Forearms
1.3%
Rear Delts
0.8%
Abductors
0.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-10 reps
RPE 8
2
Bench Press (Barbell)
1
5-10 reps
RPE 8
3
Barbell Row
1
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
5-10 reps
RPE 8
6
Lateral Raise (Cable)
1
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8
2
Bench Press (Barbell)
2
5-10 reps
RPE 8
3
Barbell Row
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
2
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Bench Press (Barbell)
3
5-10 reps
RPE 8
3
Barbell Row
3
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Bench Press (Barbell)
3
5-10 reps
RPE 8
3
Barbell Row
3
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Bench Press (Barbell)
3
5-10 reps
RPE 8
3
Barbell Row
3
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Bench Press (Barbell)
3
5-10 reps
RPE 8
3
Barbell Row
3
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Bench Press (Barbell)
3
5-10 reps
RPE 8
3
Barbell Row
3
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Bench Press (Barbell)
3
5-10 reps
RPE 8
3
Barbell Row
3
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-10 reps
RPE 8
2
Leg Press
1
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
5-10 reps
RPE 8
4
Lat Pulldown
1
5-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
5-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
5-10 reps
RPE 8
7
Lateral Raise (Cable)
1
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Leg Press
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
5-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Leg Press
3
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8
4
Lat Pulldown
3
5-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Leg Press
3
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8
4
Lat Pulldown
3
5-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Leg Press
3
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8
4
Lat Pulldown
3
5-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Leg Press
3
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8
4
Lat Pulldown
3
5-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Leg Press
3
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8
4
Lat Pulldown
3
5-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Leg Press
3
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8
4
Lat Pulldown
3
5-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 8
2
Barbell Row
1
5-10 reps
RPE 8
3
Squat (Barbell)
1
5-10 reps
RPE 8
4
Bench Press (Barbell)
1
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 8
2
Barbell Row
2
5-10 reps
RPE 8
3
Squat (Barbell)
2
5-10 reps
RPE 8
4
Bench Press (Barbell)
2
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Squat (Barbell)
3
5-10 reps
RPE 8
4
Bench Press (Barbell)
3
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Squat (Barbell)
3
5-10 reps
RPE 8
4
Bench Press (Barbell)
3
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Squat (Barbell)
3
5-10 reps
RPE 8
4
Bench Press (Barbell)
3
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Squat (Barbell)
3
5-10 reps
RPE 8
4
Bench Press (Barbell)
3
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Squat (Barbell)
3
5-10 reps
RPE 8
4
Bench Press (Barbell)
3
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Squat (Barbell)
3
5-10 reps
RPE 8
4
Bench Press (Barbell)
3
5-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
5-10 Reps
@8
2
Bench Press (Barbell)
1 Set
5-10 Reps
@8
3
Barbell Row
1 Set
5-10 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@8
5
Bicep Curl (EZ Bar)
1 Set
5-10 Reps
@8
6
Lateral Raise (Cable)
1 Set
5-10 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
5-10 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
5-10 Reps
@8
2
Barbell Row
1 Set
5-10 Reps
@8
3
Squat (Barbell)
1 Set
5-10 Reps
@8
4
Bench Press (Barbell)
1 Set
5-10 Reps
@8
5
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
5-10 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
5-10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
5-10 Reps
@8
2
Leg Press
1 Set
5-10 Reps
@8
3
Incline Bench Press (Dumbbell)
1 Set
5-10 Reps
@8
4
Lat Pulldown
1 Set
5-10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
1 Set
5-10 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
5-10 Reps
@8
7
Lateral Raise (Cable)
1 Set
5-10 Reps
@8