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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
    Jul 27, 2025 03:32
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4.8 Stars with 10, 000+ Ratings
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
V-Handle Tricep Pushdown (Cable)
1
5-10 reps
RPE 8
7
Lateral Raise (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
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
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
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
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
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
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
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
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
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
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
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
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
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
5-10 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
1
5-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
5-10 reps
RPE 8
4
Leg Press
1
5-10 reps
RPE 8
5
Lat Pulldown
1
5-10 reps
RPE 8
6
Seated Hamstring Curl
1
5-10 reps
RPE 8
7
Lateral Raise (Cable)
1
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
4
Leg Press
2
5-10 reps
RPE 8
5
Lat Pulldown
2
5-10 reps
RPE 8
6
Seated Hamstring Curl
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
4
Leg Press
2
5-10 reps
RPE 8
5
Lat Pulldown
2
5-10 reps
RPE 8
6
Seated Hamstring Curl
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
4
Leg Press
2
5-10 reps
RPE 8
5
Lat Pulldown
2
5-10 reps
RPE 8
6
Seated Hamstring Curl
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
4
Leg Press
2
5-10 reps
RPE 8
5
Lat Pulldown
2
5-10 reps
RPE 8
6
Seated Hamstring Curl
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
4
Leg Press
2
5-10 reps
RPE 8
5
Lat Pulldown
2
5-10 reps
RPE 8
6
Seated Hamstring Curl
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
4
Leg Press
2
5-10 reps
RPE 8
5
Lat Pulldown
2
5-10 reps
RPE 8
6
Seated Hamstring Curl
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8
4
Leg Press
2
5-10 reps
RPE 8
5
Lat Pulldown
2
5-10 reps
RPE 8
6
Seated Hamstring Curl
2
5-10 reps
RPE 8
7
Lateral Raise (Cable)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
5-10 reps
RPE 8
2
Lateral Raise (Cable)
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
Barbell Row
2
5-10 reps
RPE 8
2
Lateral Raise (Cable)
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
Barbell Row
2
5-10 reps
RPE 8
2
Lateral Raise (Cable)
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
Barbell Row
2
5-10 reps
RPE 8
2
Lateral Raise (Cable)
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
Barbell Row
2
5-10 reps
RPE 8
2
Lateral Raise (Cable)
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
Barbell Row
2
5-10 reps
RPE 8
2
Lateral Raise (Cable)
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
Barbell Row
2
5-10 reps
RPE 8
2
Lateral Raise (Cable)
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
Barbell Row
2
5-10 reps
RPE 8
2
Lateral Raise (Cable)
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
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
V-Handle Tricep Pushdown (Cable)
1 Set
5-10 Reps
@8
7
Lateral Raise (Cable)
1 Set
5-10 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
5-10 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
1 Set
5-10 Reps
@8
3
Bicep Curl (Dumbbell)
1 Set
5-10 Reps
@8
4
Leg Press
1 Set
5-10 Reps
@8
5
Lat Pulldown
1 Set
5-10 Reps
@8
6
Seated Hamstring Curl
1 Set
5-10 Reps
@8
7
Lateral Raise (Cable)
1 Set
5-10 Reps
@8
Day 3
1
Barbell Row
1 Set
5-10 Reps
@8
2
Lateral Raise (Cable)
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