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FULL

by Jim D.

Program Description

Become MASSIVE

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 20, 2025 08:13
  • Last Edited
    Nov 21, 2025 06:59
Muscle Engagement
Front
Back
MuscleSet
Upper Back
27.9%
Lats
16.9%
Quadriceps
9.7%
Middle Delts
9.1%
Front Delts
8.4%
Biceps
7.1%
Glutes
5.2%
Rear Delts
3.9%
Hamstrings
3.2%
Forearms
3.2%
Abs
1.9%
Triceps
1.9%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Squat (Barbell)
5
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
3
Pendlay Row
5
6-8 reps
RPE 8
4
Military Press (Barbell)
5
6-8 reps
RPE 8
5
Power Shrug
5
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
3
Pendlay Row
5
6-8 reps
RPE 8
4
Military Press (Barbell)
5
6-8 reps
RPE 8
5
Power Shrug
5
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
3
Pendlay Row
5
6-8 reps
RPE 8
4
Military Press (Barbell)
5
6-8 reps
RPE 8
5
Power Shrug
5
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
3
Pendlay Row
5
6-8 reps
RPE 8
4
Military Press (Barbell)
5
6-8 reps
RPE 8
5
Power Shrug
5
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
3
Dumbbell Row
5
6-8 reps
RPE 8
4
Reverse Pec Deck
5
6-8 reps
RPE 8
5
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
3
Dumbbell Row
5
6-8 reps
RPE 8
4
Reverse Pec Deck
5
6-8 reps
RPE 8
5
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
3
Dumbbell Row
5
6-8 reps
RPE 8
4
Reverse Pec Deck
5
6-8 reps
RPE 8
5
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
5
6-8 reps
RPE 8
3
Dumbbell Row
5
6-8 reps
RPE 8
4
Reverse Pec Deck
5
6-8 reps
RPE 8
5
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15-20 reps
RPE 8
2
Wide Grip Lat Pulldown
5
15-20 reps
RPE 8
3
Seated Row (Cable)
5
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 8
5
Upright Row (Barbell)
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15-20 reps
RPE 8
2
Wide Grip Lat Pulldown
5
15-20 reps
RPE 8
3
Seated Row (Cable)
5
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 8
5
Upright Row (Barbell)
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15-20 reps
RPE 8
2
Wide Grip Lat Pulldown
5
15-20 reps
RPE 8
3
Seated Row (Cable)
5
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 8
5
Upright Row (Barbell)
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15-20 reps
RPE 8
2
Wide Grip Lat Pulldown
5
15-20 reps
RPE 8
3
Seated Row (Cable)
5
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 8
5
Upright Row (Barbell)
5
15-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
5 Sets
6-8 Reps
@8
3
Pendlay Row
5 Sets
6-8 Reps
@8
4
Military Press (Barbell)
5 Sets
6-8 Reps
@8
5
Power Shrug
5 Sets
6-8 Reps
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
5 Sets
6-8 Reps
@8
3
Dumbbell Row
5 Sets
6-8 Reps
@8
4
Reverse Pec Deck
5 Sets
6-8 Reps
@8
5
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
Day 3
1
Leg Extension
5 Sets
15-20 Reps
@8
2
Wide Grip Lat Pulldown
5 Sets
15-20 Reps
@8
3
Seated Row (Cable)
5 Sets
15-20 Reps
@8
4
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
@8
5
Upright Row (Barbell)
5 Sets
15-20 Reps
@8