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LEVELING METHOD - Complete full body program

by anotherguy
2 athletes joined

Program Description

CD

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 17, 2025 10:33
  • Last Edited
    Sep 15, 2025 08:23

Summary

The LEVELING METHOD is a comprehensive 4-week full-body program designed for those ready to elevate their fitness game. With daily workouts, including dedicated rest days, this plan ensures optimal recovery while targeting all major muscle groups. Expect a mix of strength training and cardio, tailored for a garage gym setting, to build endurance and muscle definition. Get ready to transform your body and boost your performance, one rep at a time!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Front Delts
10.1%
Biceps
10.1%
Upper Back
8.9%
Lats
8.3%
Chest
7.2%
Quadriceps
6.2%
Middle Delts
6.1%
Abs
5.8%
Glutes
5.6%
Other
5.2%
Hamstrings
5.1%
Rear Delts
4.1%
Calves
2.6%
Lower Back
2.5%
Forearms
0.9%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
2
Pec Deck (Machine)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Lateral Raise (Cable)
2
5-9 reps
RPE 10
5
T-Bar Row
2
5-9 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
8
Hack Squat
2
6-9 reps
RPE 9
9
Romanian Deadlift (Barbell)
2
6-9 reps
RPE 9
10
Run
1
14 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-9 reps
RPE 10
2
Lateral Raise (Cable)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
5
Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
7
Leg Press (45 Degrees)
1
5-9 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
9
Calf Raise (Machine)
2
5-12 reps
RPE 10
10
Run
1
14 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
2
Seated Row (Cable)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Overhead Press (Barbell)
2
5-9 reps
RPE 10
5
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
6
Bayesian Curl
2
5-9 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
9
Abs Crunch (Machine)
2
5-9 reps
RPE 10
10
Run
1
14 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-9 reps
-
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
-
4
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Lat Pulldown
1
6-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8
Bayesian Curl
2
5-9 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
10
Calf Raise (Machine)
2
5-12 reps
RPE 10
11
Abs Crunch (Machine)
2
5-12 reps
RPE 10
12
Run
1
14 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Overhead Press (Barbell)
2
5-9 reps
RPE 10
5
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
6
Bayesian Curl
2
5-9 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
8
Leg Press (45 Degrees)
1
5-9 reps
RPE 10
9
Abs Crunch (Machine)
2
5-9 reps
RPE 10
10
Run
1
16 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
7
Bayesian Curl
2
5-9 reps
RPE 10
8
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-12 reps
RPE 10
10
Abs Crunch (Machine)
2
5-12 reps
RPE 10
11
Run
1
16 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
2
Dip (Weighted)
2
6-9 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
T-Bar Row
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Leg Extension
2
5-9 reps
RPE 10
9
Hanging Leg Raise
2
10-20 reps
RPE 10
10
Run
1
16 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
2
Pec Deck (Machine)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Lateral Raise (Cable)
2
5-9 reps
RPE 10
5
T-Bar Row
2
5-9 reps
RPE 10
6
Face Away Cable Curl
2
5-9 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
8
Leg Extension
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-9 reps
RPE 10
10
Run
1
16 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
2
Dip (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 9
4
Bayesian Curl
2
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
T-Bar Row
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Sit Up
2
15-25 reps
RPE 9
9
Run
1
1
3 mins
1 mins
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
2
Pec Deck (Machine)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Lateral Raise (Cable)
2
5-9 reps
RPE 10
5
Lat Pulldown
1
6-9 reps
-
6
T-Bar Row
2
5-9 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
6-9 reps
-
8
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
9
Calf Raise (Machine)
2
5-9 reps
RPE 10
10
Run
1
1
3 mins
1 mins
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-9 reps
RPE 10
2
Lateral Raise (Cable)
2
5-9 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 10
5
Lat Pulldown
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
7
Leg Press (45 Degrees)
1
5-9 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9
Calf Raise (Machine)
2
5-12 reps
RPE 10
10
Run
1
1
3 mins
1 mins
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
2
Seated Row (Cable)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Overhead Press (Barbell)
2
5-9 reps
RPE 10
5
Bench Press (Dumbbell)
2
5-9 reps
RPE 10
6
Bayesian Curl
2
5-9 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
9
Abs Crunch (Machine)
2
5-9 reps
RPE 10
10
Run
1
1
3 mins
1 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Week 1
1 / 4 Weeks
Day 2
1
REST
1 Set
-
Day 4
1
REST
1 Set
-
Day 6
1
Run
1 Set
12 mins
-
Day 7
1
Run
1 Set
20 mins
-
Day 5
1
Tricep Pushdown (Cable)
2 Sets
5-9 Reps
@10
2
Dip (Weighted)
2 Sets
5-9 Reps
@9
3
Preacher Curl (Dumbbell)
2 Sets
5-9 Reps
@9
4
Bayesian Curl
2 Sets
5-9 Reps
@10
5
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
6
T-Bar Row
2 Sets
5-9 Reps
@10
7
Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
8
Sit Up
2 Sets
15-25 Reps
@9
9
Run
1 Set
1 Set
3 mins
1 mins
-
@10
Day 3
1
Lat Pulldown
2 Sets
6-9 Reps
@9
2
Seated Row (Cable)
2 Sets
5-9 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
4
Overhead Press (Barbell)
2 Sets
5-9 Reps
@10
5
Bench Press (Dumbbell)
2 Sets
5-9 Reps
@10
6
Bayesian Curl
2 Sets
5-9 Reps
@10
7
Romanian Deadlift (Barbell)
1 Set
5-9 Reps
@10
8
Leg Press (45 Degrees)
1 Set
5-9 Reps
@10
9
Abs Crunch (Machine)
2 Sets
5-9 Reps
@10
10
Run
1 Set
16 mins
-
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5-9 Reps
@10
2
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
3
Single Arm Rear Delt Fly (Cable)
2 Sets
5-9 Reps
@10
4
Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
5
T-Bar Row
2 Sets
5-9 Reps
@10
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6-9 Reps
6-9 Reps
@9
@10
7
Tricep Pushdown (Cable)
2 Sets
5-9 Reps
@10
8
Hack Squat
2 Sets
6-9 Reps
@9
9
Romanian Deadlift (Barbell)
2 Sets
6-9 Reps
@9
10
Run
1 Set
14 mins
-