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Josh Full Body

by Josh

Program Description

Fix my back pain and get stronger

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2025 11:37
  • Last Edited
    Aug 26, 2025 11:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Bird Dog
2
10 reps
RPE 6
2
Good Morning
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Good Morning
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Good Morning
3
8 reps
RPE 9
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Good Morning
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Split Squat (Dumbbell)
3
5 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Split Squat (Dumbbell)
3
5 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Good Morning
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Good Morning
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Good Morning
3
8 reps
RPE 9
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Good Morning
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bird Dog
2 Sets
10 Reps
@6
2
Good Morning
3 Sets
10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
Day 2
1
Bird Dog
2 Sets
10 Reps
@6
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@8
Day 3
1
Bird Dog
2 Sets
10 Reps
@6
2
Good Morning
3 Sets
10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9