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LEVELING METHOD - Complete full body program

by anotherguy
1 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
    Jun 22, 2025 11:29

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!
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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
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
-